Announcements
Independence Day Schedule!!!
One awesome class at 9 AM on Saturday the 4th!
BCF Main – CrossFit
Main WOD
We need to send Jarrett off with a smile….
A: Metcon (Time)
Complete the following in no particular order…..except you Jarrett
50 Burpees( through tire for Jarrett)
50 CGBP 65/45
50 Jump goblet squats 26/18
50 T2B
200m OH barbell walk 115/75
50 Bench press 65/45
50m walkinfg back rack lunge 115/75
200m FC 70/53
800m run w/med ball (50# for Jarrett)
Competition WOD
A: Metcon (No Measure)
You can man up and do Jarrett’s farewell WOD….or do the following
A: Front Squat (Build to a 3 rep, 4 sets above 70% max trip)
B: Back Squat (Build to a 5 rep, use 3 rep FS weight)
C: Metcon (Time)
10 min AMRAP:
10 Goblet Squats 70/53
10 American KB Swings 70/53
5 each arm KB Snatch 70/53