Announcements
10/29 – 9:30 AM Halloween WOD – costumes required! 🙂 – NO 7 AM or 8:15 AM
11/4 – BCF Bowling Night – 7 to 9 PM @ Sunset Lanes – sign up w/ Mel!
11/05 – Saturday classes – BRING A FRIEND
12/4 – 7th Annual Wishing on a WOD
BCF Main – CrossFit
Main WOD
A: Metcon (Time)
As a 2 person team complete the following
5 rounds each – alternate
5 “Boo-pees” over box
5 C2B “Gho-ull” ups
B: Metcon (Time)
5 rounds each of
20m “Zombie Walk” with DBs
15 Wall “boo ls” 20/14
C: Metcon (Time)
5 rounds each of
200m “run for your life”
20 alt lunges 115/75
BB can never hit ground once you start
5 “Boo-pee” penalty