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
Main WOD
A: Clean and jerk complex 3 (Build to a heavy in 6 working sets (25 min))
1 power clean
1 hang clean
1 front squat
2 split jerk
B: 3 position snatch (Fast and light, focus is speed and form)
high hang
mid hang
floor
https://www.youtube.com/watch?v=gOEVmzKUhQ0