Independence Day Schedule!!!
One awesome class at 9 AM on Saturday the 4th!

BCF Main – CrossFit

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Main WOD

A: Front Squat (establish a 1RM front squat)

B: Metcon (Time)

With a partner complete the folowing

30 power snatch 115/75

30 power clean push jerk

Alternate reps 1:1

Competition WOD

A: Metcon (No Measure)

Rotate through the following exercises for form not fatigue for 30-40 minutes

-10 meters front roll

-2x Ring pull to invert skin the cat pull back through

-10 meters handstand roll out

-10 straight leg good form ring swings

-15 second tuck support on rings

-10 kipping hspu

-10 deep ring support swings (bottom of dip swings)

-2x ring pull to invert pike, cast out to back swing then muscle up (or scale with pull to chest… superb form with wrist band between ankles

B: Metcon (No Measure)

30 min easy run/row/AD

Categories: WOD

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