Announcements
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
June 4th – Bring a Friend Saturday!
BCF Main – CrossFit
Main WOD
Press (Strict press x 5 Push press x 10 70%)
Perform 5 strict press 70%
Immediately into 10 push press
Metcon (5 Rounds for time)
100m sprint
10 burpees AFAP
Rest 4 min
5 sets each for times
Competition WOD
Rest 5-7 min b/t workouts
Metcon (Time)
100 DUs
50 KB swing 53/35
25 thrusters 95/65
Metcon (Time)
6 rounds for time
3 snatch 155/105
2 rounds of Cindy
1 rope climb – legless 15′
Metcon (Time)
For time
50 bench press 135/95
50 cal assault bike