Announcements
Post-Open BBQ! Friday, April 3rd! Be there or be square!
3rd round of Bod Pod Testing! April 13th & 14th – sign up on Mel’s desk!
BCF Main – CrossFit
Main WOD
A: Metcon (Time)
3 rounds of
10 C/J 165/115
10 T2B
Rest 5 min then
B: Metcon (Time)
20 Burpee C2B pull ups
20 Thrusters 115/75
20 Ring dips
Rest 5 min then
C: Metcon (Time)
800m run
40 cal row
SWOD
S-: Metcon (Weight)
S-A.
Deadlift
60%x3
70%x3
80%x3
60% 5×10 SPEED reps; rest 2-3 minutes
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 85% of best Front Squat Weight
S-C.
Hang 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
100 Barbell Rows Empty Bar