Announcements
10/8 – Saturday classes – BRING A FRIEND
10/29 – 9:30 AM Halloween WOD – costumes required! 🙂
11/4 – BCF Bowling Night – more info coming soon!
12/4 – 7th Annual Wishing on a WOD
BCF Main – CrossFit
Olympic lifting
Metcon (No Measure)
Warm up
5 tall box jumps
5 Pendlay rows moderate weight
5 wall balls
3 sets
Power Clean (Build to a max in 20 min)
Power Clean (EMOM 10 x 3 drop n go @ 65-70%)
These are fast singles
Stand all the way up before dropping