Announcements
***Starting 5/16 – 30 Day Spring into Summer Challenge! Ask Mike, Christine, Dawna or Mel for more infomation on how to win $500!
***CLASS CANCELED – Thursday 5/5 @ 8:45 AM
***Come support Coach Hayley at the 2016 CrossFit Regionals!
May 20-22 – class will be canceled on Sunday 5/22 so we can all go watch her!
Buy tickets here: http://tinyurl.com/z7go8aa
***THIS SATURDAY! Bring a friend!
Forward your friends this link so they can complete the waiver ahead of time: https://app.wodify.com/Waivers/SignWaiverAnonymousEntry.aspx?WaiverToken=bbwfc1fd4q2l6t6sgf7h4tjfy
BCF Main – CrossFit
Main WOD
Back Squat (5-3-1 AHAP)
Metcon (AMRAP – Rounds and Reps)
AMRAP 3 of
5 strict pull ups
10 air squats
Metcon (AMRAP – Rounds and Reps)
AMRAP 3 of
KB swings – full OH
53/35
Metcon (AMRAP – Rounds and Reps)
AMRAP 3 of
15 DUs
5 Burpees
Competition WOD
Power snatch + OH squat (5 x 1)
Start at 75-80% of max power snatch , hold bottom receiving position for 3 s
Power jerk + split jerk (5 x 1)
Perform 1 of each
Start at 80% of jerk
Metcon (Time)
27-21-15-9 of
Cal row
TTB
Metcon (No Measure)
Accessory
3 x 8 Split squats @ 21X1
Rest 1 min b/t sets
3 x 5 DB push press @ 31X1 , Rest 2 min b/t sets