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
A: Snatch grip push press (5 x 3 @ moderate )
Behind neck with snatch grip
B: Overhead Squat (5 x 3 , build over sets)
C: Snatch Pull (3 x 10 , fast and light)
From the high/mid hang, perform 10 reps of high pulls with no break, fast and light
D: Snatch (Reps as follows)
5 x 60%
4 x 65%
3 x 70%
2 x 80%
1-1-1 x 80%+