Announcements
***Come support Coach Hayley at the 2016 CrossFit Regionals!
May 20-22 – class will be canceled on Sunday 5/22 so we can all go watch her!
Buy tickets here: http://tinyurl.com/z6loa3h
BCF Main – CrossFit
Main WOD
Power Snatch (Build to a heavy in 15 min)
Power Snatch (EMOM 8 x 2 reps @ 70% of today)
Toes-To-Bar (Max reps in 3 min x 3 sets , rest 2 b/t)
Competition WOD
Metcon (Time)
For time…
18 Thrusters 135/95
9 Ring Muscle-ups
12 Thrusters
6 Ring Muscle-ups
6 Thrusters
3 Ring Muscle-ups
1 Mile run
3 Ring Muscle-ups
6 Thrusters
6 Ring Muscle-ups
12 Thrusters
9 Ring Muscle-ups
18 Thrusters
Thank you Linchpin….
Accessory Work
Metcon (Weight)
DB bench x 10 AHAP
Rest 1 min
DB push press x 5 @ 31X1 AHAP
Rest 2 min
3 sets