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
Sots press (5 x 3 , build over sets)
https://www.youtube.com/watch?v=nw9k086aXLk
Snatch grip push press (5 x 3 , moderate)
Behind neck with snatch grip
2 position clean and jerk (EMOM 8 x 1 rep , 60% + )
1 clean from above knee
1 clean from floor
1 jerk