Saturday, September 22, 2018

Free Beginner CrossFit Class at 12:00PM. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!!
Competitors WOD tomorrow morning is cancelled. Morning open gym will be 8:00 – 9:00am.

Strength:
Hang Snatch
1×3 @70%, 1×3 @75%, 3×3 @80%
Conditioning:
For time:
21-15-9
Overhead Squats (115/80) (Fx: 95/65) (Rx+: 155/105)
HSPU (Rx+: 4/2″ deficit)