Tues

Announcements

Schedule changes starting June 15th!

5:30 AM Class – NEW
6:30 AM Class – NEW
10:30 Teen Class – NEW
Thursdays – 6:30 PM Class – Canceled

Questions grab a coach or Mel!

BCF Main – CrossFit

View Public Whiteboard

Main WOD

A: MU / Rope climb / Pistols / DUs (No Measure)

Pick 2 movements and work for 5-6 min

MU work transitions

Rope climb work foot holds

B: Squat Clean Thruster (Build to a heavy single in 12 min)

C: Metcon (Time)

30 squat clean thrusters for time

155/105 – Rx+

135/95 – Rx

D: 1k row -cooldown @ 70% (No Measure)

Competition WOD

SWOD

S-: (No Measure)

S-A.

Bench Press

60%x5

70%x5

80%xAMRAP

60% 3xAMRAP; rest 2-3 minutes

S-B. Push Press 5×5 AHAP

S-C

5 Sets:

Pendlay Rows x 10 reps AHAP

S-D.

400m Farmer Carry

Categories: WOD

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