Announcements
Upcoming Events! Mark you calendars!
Saturday, Sept 26 @ 10:30 – Hooverball – Team USA defending (again)
Saturday, Oct 31 @ 10 am – Halloween WOD – costume is required
Saturday Dec 5 – Wishing on a WOD
Saturday Dec 12 – Holiday Party – Casino Night
BCF Main – CrossFit
A: Metcon (Time)
30 wallball. 20/14
4rope climb. 15′
25 wallball
3 rope climb
20 wall ball
2 rope climb
15 wallball
1 rope climb
Rest 6 min. Bt wods
B: Metcon (Time)
3 rounds of
Clean complex
400m run
Complex as follows
1 hang squat clean
1 clean
1 push press
1 hang clean
1 clean
1 split jerk
You can only drop bar from overhead
Use as heavy as you can manage
Test and push yourself
C: Metcon (Time)
2 rounds of
21 KB swing. 70/53
15 c2b pull-up
9 deadlift. 275/205