Announcements
4th of July – WE ARE CLOSED! Go have some fun with your families, I know we will be!
BCF Main – CrossFit
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
200m run
3 box jumps 34/30
1 clean – full
1 front squat
1 jerk
AHAP with good form
Count each move as a rep
Run = 1 rep
Start at 70%+ of max C/J
Build over sets if possible
Metcon (Time)
50 cal row
25 wall walks –
chest . thighs , nose to wall
800m run