Announcements
8/5 – 6:45 PM Class is canceled for Painful Eight set up
8/6 – Come cheer on your fellow BCF’s
10/1 – Bulldog Battle Series present the 2016 Fall Brawl
BCF Main – CrossFit
Main WOD
Snatch (EMOM 10 x 2 reps @ 60%+)
Back Squat (3 x 8 , 40-50% w/3s pause in bottom)
Metcon (AMRAP – Rounds and Reps)
AMRAP 7
7 C2B pull up
7 burpee box jumps
Competition WOD
Snatch (Build to a max in 20 min)
Front Squat (5 x 5 , 3s pause in bottom AHAP)
If you do not hold 3s every rep, that set does not count
Push Press (5 x 5 @ 31X1 , AHAP strict tempo)
Accessory Work
Metcon (Calories)
10 sets – rest 1 min
1 min max cal row
Score = total cals