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
Main WOD
Back Squat (5-5-5 @ 80% , rest 2-3 b/t)
Metcon (Time)
3 rounds for time of
60 DUs
30 KB swing Russian 53/35
15 Pull ups
Competition WOD
Snatch OH Hang (Every 90s for 15 min (10 sets) 60%+)
1 full snatch
1 OH squat
1 hang snatch
Metcon (Time)
50-40-30-20-10 of
DUs
Air squats
Metcon (Time)
21-15-9 of
KB swing – 3/4 OH
Pull ups
Accessory Work
Metcon (Weight)
3 x 12 / arm windmills
3 x 12 / leg – 1 leg KB deadlift