Announcements
MEMORIAL DAY SCHEDULE:
MOnday, May 30th
7:00 AM Murph – Come join us early in the morning, this class will also double as Mike Ford’s Birthday WOD!
9:00 AM Murph
Painful Eight In House Competition! August 6th! Sign up now – registration will close on June 30th!
http://tinyurl.com/jhp8ufh Use the link and select the Painful Eight Competition
BCF Main – CrossFit
Main WOD
Back Squat (5 x 5 @ 65%)
After each set of squats perform 20m of walking lunges @ BW
Bench Press (5 x 5 @ 63% , super set w/pushups)
After each set of bench perform 8-12 push ups @ 31X1
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Competition WOD
Front Squat (5-3-1 AHAP , rest 3 b/t)
Power clean and jerk (EMOM 12 x 1 @ 70%+ of PC , build)
1 power clean
2 front squat
1 jerk
Metcon (Time)
225 DUs
75 push press 95/65
For time