Announcements
Post-Open BBQ! Friday, April 3rd! Be there or be square!
Mike, Christine, Duchess & The BCF Team – CrossFit
A: Metcon (AMRAP – Rounds and Reps)
10 min at 80% effort
15 cal row
12 Russian KB swing 53/35
12 push ups
rest 5 min then B
B: Metcon (AMRAP – Rounds and Reps)
10 min at 80% effort
200m run
12 wall ball
12 pull ups
Rest 5 min then C
C: Metcon (AMRAP – Rounds and Reps)
10 min at 80% effort
50 DUs
12 T2B
24 goblet squats
SWOD
S-A: Deadlift (S-A. Deadlift 55%x5 65%x5 75%x5 75% 10×2 reps)
S-: Metcon (Weight)
S-B.
Front Squat 10×3; rest 2 minutes AHAP (as heavy as possible)
+
Right after the last set complete AMRAP 10 minutes of Back Squats with 80% of best Front Squat Weight
S-C.
Hang Power Snatch x 1 Rep Every Minute On the MInute for 20 minutes
*5-10lbs heavier than last week
S-D.
5 sets:
1 Minute Reverse Plank Add weight to these; rest 10 seconds
70 Barbell Rows Empty Bar
