Announcements
10/29 – 9:30 AM Halloween WOD – costumes required! 🙂
11/4 – BCF Bowling Night – more info coming soon!
11/05 – Saturday classes – BRING A FRIEND
12/4 – 7th Annual Wishing on a WOD
BCF Main – CrossFit
Main WOD
A: Front Squat (Bottoms up front squat from low rack)
Start in bottom position
Drive from heels
Keep bar in contact with rig
Slight pause in bottom b/t reps to re set
See video
B: Metcon (Time)
10-1 descending ladder
Burpee
Strict pull ups
Competition WOD
A: Handstand Push-ups (Clusters – 5.5.5 x 3 scale as needed)
B: Muscle Snatch (Quick build to a 3 rep Drop n Go)
C: Power Snatch (Quick build to a 3 rep Drop n Go)
D: Snatch (Reps as follows)
65% x 5
75% x 3
85% x 1-1-1