Announcements
Girls Gone Wild! Get signed up!
https://www.wodrocket.com/index.php/competitions/find-events/the-girls-gone-wild-team-event
BCF Main – CrossFit
Hoover ball Sat @ 10:30am
Cedar Hills sand lots
Get a partner for Aug 1st throwdown….tons O fun!!
Main WOD
A: Metcon (AMRAP – Reps)
In 6 min complete as much as possible of the following
800m run (1 rep)
50 DUs
40 KB swing 53/35
30 T2B
20 S2OH 115/75
10 Cleans 115/75
Rest 5 min
B: Metcon (AMRAP – Reps)
In 8 min complete as much as possible
Rest 5 min
C: Metcon (Time)
Complete for time
Competition WOD
A: Metcon (3 Rounds for time)
300m row
20 S2OH 135/95
15 C2B pull up
10 Front squat 135/95
Rest 4 min
3 sets
B: Deadlift (3 x 8 , 70%+ ….build over sets)
C: Skill work
Take 15 min and work on HSPU , MU , Bar MU , BF pull up , etc