Fri

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

View Public Whiteboard

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

Categories: WOD

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