Box Schedule Update: Closed Saturday, June 9th. No classes. and hope that you would take time to cheer on our Athletes and Coaches as they compete in the heart of D.C. It should be a beautiful day and plenty of Challenging WODs to watch.
Our Teams:
*Flex Appeal
*Melted Box Jumpers
*The “B” Team
*Lats, Tats and ass
*Team DILP (Dogs I like to Pet)
None Competing athletes or spectators are welcome to train at BCF
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High Hang Snatch
6 x 2 (A) @70-75%
Beginners:
6 x 1 High Hang Power Snatch + 1 Overhead Squat (A)
For Time: SPRINT!!!
36 T2B
12 Squat Snatches 155/105, Fx: 115/80
Rx+185/125
Scale:
50 Hanging knee Raises
25 Hang Squat Snatches (athletes choice but challenge)
