Announcements
10/29 – 9:30 AM Halloween WOD – costumes required! 🙂
11/4 – BCF Bowling Night – more info coming soon!
11/05 – Saturday classes – BRING A FRIEND
12/4 – 7th Annual Wishing on a WOD
BCF Main – CrossFit
Competition WOD
Main WOD
A: Snatch (Build to a heavy in 15 min)
Comp class will build to a heavy clean
B: Metcon (Time)
For time
400m run
15 snatches 135/95
400m run
12 power snatch
400m run
9 OH squats
C: Metcon (Time)
COMP CLASS
For time
400m run
15 cleans 185/135
15 C2B pull ups
400m run
12 power cleans
12 bar MU
400m run
9 front squats
9 ring MU
Accessory Work
AA: Metcon (No Measure)
3 sets of
12-15 bottoms up KB press 35/26
Rest 1 min
2 L sit rope climbs
Rest 2 min