Tues

Announcements

NO CLASSES:

2/25 – 4:30, 5:30 PM – BBQ Instead 🙂
NEW APPAREL:

Hoodies and new Unbroken Tees coming in two weeks!

BCF Main – CrossFit

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Main WOD

A: Snatch complex (Build for 15 min)

1 power snatch

1 hang squat snatch

1 OH squat

B: Snatch complex (EMOM 8 x 1 rep @ 70-80% of “A”)

1 power snatch

1 hang squat snatch

1 OH squat

C: Metcon (3 Rounds for reps)

Hang power clean + push jerk

AMRAP 90s 135/95

Rest 60s

AMRAP 60s

Rest 30s

AMRAP 30s

Rest 3 min, then 200m OH KB carry

53/35 – 1 arm each way, full lockout

Competition WOD

A: Metcon (3 Rounds for time)

3 sets each for times

25 thrusters 100/70

25 pull ups

Rest 3 min b/t sets

B: Power Clean (Build to a 3 rep in 15 min)

C: Metcon (1 Rounds for weight)

EMOM 10

20 DUs

2 power cleans @ 80-90% of “B”