Sat

Announcements

Early morning peeps! There is a survey on the whiteboard… what if we had a 5:30 am and a 6:30 am class? Who could come to what? Who does that not work for? Just trying to get some feedback!

BCF Main – CrossFit

View Public Whiteboard

Main WOD

A: Hammer (5 Rounds for time)

5 Rounds, each for time of:

5 Power Cleans, 135#

10 Front Squats, 135#

5 Jerks, 135#

20 Pull-ups

Rest 90 Seconds
In honor of U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, LA, died on May 10, 2005
To learn more about Hammer click here

Competition WOD

A: Metcon (No Measure)

Row 1k easy

1 min/side band shoulder stretch

1 min/side couch stretch

Warm up clean / MU

B: Metcon (3 Rounds for time)

3 sets each for times

30 cal AD

5 power cleans 185/135

5 MU

Rest 5 b/t

C: Metcon (No Measure)

Easy 1k cool down row