Announcements
NO CLASSES:
2/11 – 5:30 PM
2/12 – 5:30, 6:30 PM
2/13 – ALL CANCELED
2/14 – ALL CANCELED
2/25 – 5:30 PM – BBQ Instead 🙂
BCF Main – CrossFit
Main WOD
A : Metcon (No Measure)
3 rounds @ 80%
12 box jumps
12 GHD sit ups
12 HSPU
12 TTB
12 min cap
B: Metcon (Time)
With a partner complete the following
100 Goblet squats 53/35
80 Pull ups
60 Push press 115/75
40 1 arm OH squat w/KB
20 rope climbs 12′
Rx+ – 70/53 KB
135/95 push press
Competition WOD
A: Metcon (Time)
For time
800m run
60 DUs
50 KB sw 53/35
40 TTB
30 Burpee to plate
20 Box jumps 24/20
10 MU
20 box jump
30 burpee
40 TTB
50 KB sw
60 DUs
800m run
32 min cap- scale as needed to finish