Independence Day Schedule!!!
One awesome class at 9 AM on Saturday the 4th!

BCF Main – CrossFit

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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

Categories: WOD

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