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
BCF Main – CrossFit
Main WOD
Comp peeps
Do King Kong 1st , then do TTB , WB , DUs
Metcon (AMRAP – Reps)
3 min of Max rep TTB
3 min of Max rep Wallball
3 min of Max rep DU
2 min of each
1 min of each
Rest 1 min b/t all sets
Metcon (Time)
21-15-9
400m run
C/J @ 135/95
Rx+ – 165/120
Competition WOD
King Kong (Time)
3 Rounds for Time of:
1 Deadlift, 455#
2 Muscle-Ups
3 Cleans, 250#
4 Handstand Push-Ups
Womens – 320# / 175#….this should be close to a 1 RM….very tough