Announcements
4th of July – WE ARE CLOSED! Go have some fun with your families, I know we will be!
BCF Main – CrossFit
Main WOD
Metcon (AMRAP – Reps)
AMRAP 14
70 DUs
7 MU ring
7 Snatch -power OK 155/105
40-49yo – 135/95
50-54yo – 95/65
55+yo – 75/55 + C2B pullup
Scaled – singles / pull ups / 75/55
Bench Press (3 x 5 @ 80% , super set w/ring pushup)
Rest 30s after bench
Ring push ups x 8
Feet on a box so you are parallel to floor
Rings to armpits and full lockout at top
Rest 2-3 min before bench
Accessory Work
Metcon (Weight)
BSS x 8/leg @ 1/4bw DBs
Rest 1 min
GHD sit ups x 20
Rest 2 min
3 sets