Announcements
Post Open BBQ!!! Friday, April 1st
4:30 PM – partner wod
BBQ to follow after – bring a side to share
BCF Main – CrossFit
Main WOD
Metcon (No Measure)
40 min @ 70% effort
1 min 20″ step ups alternate legs
1 min single unders
1 min plank hold- use various positions
1 min AD / row
All at easy pace, you should never be out of breath or feel burning muscles