Announcements
NO CLASSES:
2/25 – 4:30, 5:30 PM – BBQ Instead 🙂 Please bring a side dish to share!
NEW APPAREL:
Hoodies and new Unbroken Tees coming in two weeks!
BCF Main – CrossFit
Main WOD
A: Back Squat (5-3-1 ; 5-3-1 – wave load)
B: Back Squat (1 x 20 AHAP)
C: Metcon (Time)
21-15-9 of
Burpees
C2B pull ups
Competition WOD
A: Metcon (Time)
20-15-10 @ 80%
Cal row
box jumps 20″
Push press 75/45
B: Metcon (Time)
3 rounds @ 80%
200m run
12 burpees
12 KB swings 53/35 Russian