Wed

Announcements

NO CLASSES –
3/27 Easter Sunday

BCF Main – CrossFit

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Main WOD

Deadlift (3 x 8 @ 55-60% )

Super set with 15 hip extensions

Rest 30s between movements and 2 min between sets

Metcon (Time)

21-15-9 of

OH squats 95/65

Box jumps 24/20

Clean and jerk complex

1 PC

1 HC

1 FS

2 SJ
Take 15 min and build to a heavy

Comp class

1 power snatch

1 OH squat

1 Hang snatch