Announcements
***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/z6loa3h
BCF Main – CrossFit
Main WOD
Back Squat (5 x 5 @ 63% ,rest 2 b/t)
Shoulder Press (5 x 5 @ 60% , super set w/negatives)
Perform 5 strict press
Rest 30s
Perform 5 x HS negatives
@ 4s descent
Rest 2 min
Metcon (Time)
3 sets each alternating with a
partner
12 G2OH DB 55/35
8 Alt lunges w/DB
4 Bar MU
Competition WOD
Metcon (AMRAP – Reps)
Pull up complex
1 strict chin over
1 strict C2B
1 kip chin over
1 kip C2B
1 bar MU
Rest as needed
Max reps in 12 min
1 full complex is 1 rep
Metcon (Time)
For time
3 rounds of
50 wall ball
50 DUs
Metcon (Time)
For time
3 rounds of
15 hang power cleans 135/95
10 lateral burpee over bar