Sun

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

View Public Whiteboard

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

Split Jerk (Build to a max in 15 min from rack)

Categories: WOD

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