Announcements
Girls Gone Wild! Get signed up!
https://www.wodrocket.com/index.php/competitions/find-events/the-girls-gone-wild-team-event
Friday 7/31 – 6:30 PM class canceled! If you want to come help set up for the comp be our guest!
Saturday 8/1 – ALL CLASSES CANCELED
BCF Main – CrossFit
Main WOD
A: Snatch (1 snatch + 4 OH squats EMOM 6)
B: Metcon (6 Rounds for time)
6 sets each for times of
100m sprint
8 box jumps
6 push ups
Rest 1 min b/t
Competition WOD
A: Front Squat (Build to a heavy 3 rep)
B: Back Squat (4 x 5 @ FS weight)
C: Metcon (Time)
5 rounds of
10 HSPU
15 Pull up
20 Box jump