Mon

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

View Public Whiteboard

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

Categories: WOD

Previous Post:

«

Next Post:

»