Announcements
Saturday schedule change going forward:
7 AM
8:15 AM
9:30 AM
Sunday schedule change going forward:
10 AM Oly Class
BCF Main – CrossFit
A: Metcon (Time)
4 rounds of
4 power cleans
4 front squats
4 S2OH
Use a weight that will allow you to go UB each round AHAP , rest between rounds if needed
B: Back Squat (Build to a 3 rep in 20 min)
C: Hang snatch / OH sq / snatch (10 sets , rest 1-2 b/t , build over sets)
1 hang power snatch
1 OH squat
1 full snatch