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
BCF Main – CrossFit
Main WOD
Metcon (Time)
800m run
75 push ups
50 pull ups
25 HSPU
50 TTB
75 air squats
800m run
Time cap – 30 min
Scale to finish
If you do not scale , the wod stops at 30 min and it’s a DNF….so scale to finish as needed
Metcon (Weight)
At the 35 min mark begin to establish a 3 RM front squat in 10 min