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 (3 Rounds for reps)
4 sets each for max reps
30s burpees
30s box jumps 20″
30s push press 95/65
Rest 3 min b/t sets
Rx+ – 30″ box PP- 115/75