Announcements
NO CLASSES –
3/27 Easter Sunday
BCF Main – CrossFit
Main WOD
2 position snatch (EMOM 10 x 1 rep , build)
1 rep from above knee + 1 rep from floor
Metcon (Time)
As a 2 person team
Both people working
Accumulate as a team
200 cal rowing
200 push ups
30 rope climbs 15’/12′
For time
Competition WOD
Clean and jerk complex 3 (Every 90s for 12 min ( 8 sets))
1 power clean
1 hang clean
1 front squat
2 split jerk
Start at a moderate/heavy and build to a very tough
Last 2 sets should be very challenging
Metcon (Time)
800m run
25 box jumps
20 C2B pullups
15 push press 135/95
10 burpee over box
Amanda (Time)
9-7-5
Muscle-ups
Snatch, 135#/95#
Cap – 15 min