Announcements
Upcoming Events! Mark your 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: Front Squat (5-3-1 , 5-3-1)
B: Clean (Cluster. 1.1.1 4 sets. Build each set)
Working sets at 75% or heavier
Rest 15s bt reps. Rest 2-3 min. Bt sets
4 sets
C: Snatch (EMOM 16 each 2 min. (8 sets) build to max)
D: Metcon (AMRAP – Reps)
Max rep each set
2 min @ 115/75
Rest 2 min
90s @ 135/95
Rest 90s
1 min @ 155/105
Rest 1 min
30s @ 185/125