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

View Public Whiteboard

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


Categories: WOD

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