This Thursday, Aug 4, BCCF has programmed “CrossFit Total”. This CrossFit Benchmark WOD is the sum of the 3 best attempts at each lift: back squat, shoulder press, deadlift. Results will be posted above the door on a whiteboard where we will start a new trend in sharing PR’s.

STRENGTH

Hang Squat Snatch 2-2-1-1-1-1, starting at 60% and building each set to 80%

CONDITIONING

“Madison, WI”
21-15-9
Thrusters (95/65)
Bar Facing Burpees
Chest to Bar Pull Ups