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
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