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
Deadlift (“Conga” x 3 reps for 12 min )
Start at 70-75% and build over sets to 85-90%
3-4 peeps to a bar max
Rest as little as possible
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 of
30 DUs
15 C2B pull up
5 C/J 185/135
Competition WOD
Power Clean (3 x 5 @ 75% – drop n go)
Push Jerk (3 x 5 @ 75% of jerk )
Deadlift (3 x 8 @ 75% )
Metcon (3 Rounds for reps)
90s of hang power cleans 115/75
90s of burpees
90s of TTB
60s of hang power cleans
60s of burpee
60s of TTB
30s of hang power clean
30s of burpee
30s of TTB
Total reps / round
Each round is total of 3 moves