Announcements
Thanksgiving Weekend Schedule:
Thursday, 11/26 – 10 am Turkey WOD
Friday, 11/27 – 10 am Post Turkey WOD
Saturday and Sunday, 11/28-29 – Closed
BCF Main – CrossFit
Main WOD
A: Deadlift (EMOM 5 x 3 reps @ 75% +)
B: Metcon (Time)
12-9-6 of
Push jerk 135/95
C2B pull up
Time cap – 5 min
Rx+ – 155/105 All UB sets
C: Metcon (Time)
For time
100 DUs
75 Air squats
50 HRPU
25 TTB
Competition WOD
A: Back Squat (EMOM 5 x 2 reps @ 85-90%)
This will be a 10 min set…no stop between FS/BS….roll right into it
B: Front Squat (EMOM 5 x 2 reps @ 85-90%)
C: Metcon (Time)
For time
150 DUs
75 KB swings 53/35
50 Pull ups
25 Thrusters 95/65
D: MU / HSPU ladder (AMRAP 10 )
AMRAP 10 min
Start at 1 rep each and add 1 rep each round