Wed

Announcements

10/8 – Saturday classes – BRING A FRIEND
10/29 – 9:30 AM Halloween WOD – costumes required! 🙂
11/4 – BCF Bowling Night – more info coming soon!
12/4 – 7th Annual Wishing on a WOD

BCF Main – CrossFit

View Public Whiteboard

Main WOD

Competition WOD

A: Metcon (Time)

25 wall walks for time

Start chest on floor and go to

Thighs , chest and nose to wall

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

C: Metcon (3 Rounds for time)

3 sets each for times of

15/12 cal row

6 burpee over erg

3 Power cleans TnG 165/125

Rest 3-4 min b/t

Categories: WOD

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