Fri

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
4th of July – WE ARE CLOSED! Go have some fun with your families, I know we will be!

BCF Main – CrossFit

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Main WOD

Metcon (AMRAP – Reps)

AMRAP 12 of

12 C2B pull ups

8 deadlifts 245/165

12 HSPU

8 deadlifts

40-50 – 225/155 / C2B

50-54 – 185/125 / C2B

55+ – 135/95 / pull up

Scaled – 135/95 / jump pull up

Metcon (Time)

For time

5-10-15-20-15-10-5 of

OH squat

TTB

Rx – 115/75

40-49 – 95/65

50+ / teen / – 75/55

Scaled – front squats 75/55

hanging knee tucks

Competition WOD

Same as GPP

Accessory Work

Metcon (No Measure)

20 face pulls

Rest 1 min

30s HS hold

Rest 2 min

3 sets