Fri

Announcements

We are going to try and get a crew to go to the Salem Slaughterfest competition! Let us know if you sign up or if you need a partner!

http://nwfitgames.com/salem-slaughterfest-2015/

Mike, Christine, Duchess & The BCF Team – CrossFit

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Main WOD

A1: CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders

A2: CrossFit Games Open 15.3 Scaled (AMRAP – Reps)

14-Minute AMRAP:

50 Wall-Ball Shots, 20# / 10#

200 Single-Unders

*9 Foot Target*

SWOD

S-A: Strict Press (Press 65%x5 75%x3 85%xAMRAP 65% 5xAMRAP)

S-: Metcon (AMRAP – Rounds and Reps)

S-B.

EMOM 20 Minutes

Single Arm DB Press x 8/side

S-C.

4 sets:

Ring Pull-Ups x Max Reps; rest 60 seconds

DB Lateral Raises x 20 reps (keep arms slightly bent, raise hands to shoulder level then back down, LIGHT); rest 60 seconds

Categories: WOD

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