Friday, February 8, 2019

*BCCF will be CLOSED 2/9 & 2/10 for Kids CrossFit Seminar. FREE WOD @ 10 AM, ThunderRidge High School Track!!!

Saturday WOD, Choose from:

Beer Mile (BYOB) – Drink a beer, followed by 400m Run, 4 Rounds

Partner WOD, 3 Rounds (Split Reps):
800m Run
50 Ground to Overhead 45/25
100 Jumping Jacks
400m Back Pedal, together

Strength

Sumo Deadlift High Pull
20-20-20
(3×20)

Conditioning

AMRAP 12 Minutes
12 Box Jumps 24/20
12 Overhead Squats 95/65
12 Box Jumps 24/20
12 Sumo Deadlift High Pulls 95/65