Announcements
Independence Day Schedule!!!
One awesome class at 9 AM on Saturday the 4th!
BCF Main – CrossFit
Main WOD
A: Metcon (3 Rounds for reps)
AMRAP 9 Minutes of:
15 Wall Ball Shots
5 Power Cleans 135/95
3 Overhead Squats 135/95
AMRAP 9 Minutes of:
50 Double-unders
15/12 Calories Rowing
AMRAP 9 Minutes of:
200m run
5 Deadlifts 225/155
3 Ring Muscle-ups
Rest 9 min b/t workouts
Courtesy of Monster Mash