Announcements
Early morning peeps! There is a survey on the whiteboard… what if we had a 5:30 am and a 6:30 am class? Who could come to what? Who does that not work for? Just trying to get some feedback!
BCF Main – CrossFit
Main WOD
A: Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Compare to 1/21/15
B: Metcon (No Measure)
1 min plank, rest 1 min , 15 back extensions ….3 sets
Competition WOD
SWOD
S-A: Bench Press (Bench Press 60%x5 70%x5 80%xAMRAP 60% 3xAMRAP)
S-: Metcon (Weight)
Paralette or Ring Pushups
7×10; rest 60 seconds
Dumbell Chinese Rows
7×10; rest 2 minutes AHAP
10 minutes of Handstand Hold Practice