Announcements
Post Open BBQ!!! Friday, April 1st
4:30 PM – partner wod
BBQ to follow after – bring a side to share
BCF Main – CrossFit
Main WOD
Split Jerk (EMOM 8 x 3 @ 60%)
Clean (Build to a heavy in 20 min)
Metcon (Time)
3 RFT of
24 DUs
12 HSPU
6 Front squats 155/105
Cap – 9 min
Competition WOD
Split Jerk (From the floor , following reps)
5 x 60%
4 x add 10#
3 x add 10#
Clean (Build to a heavy in 15 min, then)
Clean (Every 30s for 5 min @ 60-70% todays)
Metcon (Time)
3 RFT of
30 cal row
15 Deadlift 185/125
7/4 MU
Cap – 12 min