Wed

Announcements

Thursday Class times:
8:45 am
11:30 am
4:30 pm
All other classes canceled. Come dust the snow off and train!

BCF Main – CrossFit

View Public Whiteboard

Main WOD

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Competition WOD

Main WOD

A: Metcon (AMRAP – Rounds and Reps)

30 min @ 80%

500m row

5 MU ring

10 HSPU –

15 Goblet squats 70/53

Rx+ / Comp – MU UB

HSPU strict

B: Back Squat (Clusters 3.3.3 x 3 , rest 30s / rest 4 min)