Announcements
Schedule changes starting June 15th!
5:30 AM Class – NEW
6:30 AM Class – NEW
10:30 Teen Class – NEW
Thursdays – 6:30 PM Class – Canceled
Questions grab a coach or Mel!
BCF Main – CrossFit
Main WOD
A: MU / Rope climb / Pistols / DUs (No Measure)
Pick 2 movements and work for 5-6 min
MU work transitions
Rope climb work foot holds
B: Squat Clean Thruster (Build to a heavy single in 12 min)
C: Metcon (Time)
30 squat clean thrusters for time
155/105 – Rx+
135/95 – Rx
D: 1k row -cooldown @ 70% (No Measure)
Competition WOD
SWOD
S-: (No Measure)
S-A.
Bench Press
60%x5
70%x5
80%xAMRAP
60% 3xAMRAP; rest 2-3 minutes
S-B. Push Press 5×5 AHAP
S-C
5 Sets:
Pendlay Rows x 10 reps AHAP
S-D.
400m Farmer Carry