Announcements
***Starting 5/16 – 30 Day Spring into Summer Challenge! Ask Mike, Christine, Dawna or Mel for more infomation on how to win $500!
***CLASS CANCELED – Thursday 5/5 @ 8:45 AM
***Come support Coach Hayley at the 2016 CrossFit Regionals!
May 20-22 – class will be canceled on Sunday 5/22 so we can all go watch her!
Buy tickets here: http://tinyurl.com/z7go8aa
***THIS SATURDAY! Bring a friend!
Forward your friends this link so they can complete the waiver ahead of time: https://app.wodify.com/Waivers/SignWaiverAnonymousEntry.aspx?WaiverToken=bbwfc1fd4q2l6t6sgf7h4tjfy
BCF Main – CrossFit
Main WOD
Metcon (Time)
4 rounds for time
400m run
10 S2OH 135/95
10 bar dips-strict
15 min cap
Deadlift (5-3-1)
Competition WOD
3 clean 1 jerk (Wave load)
3 cleans + 1 jerk at the following weights
1 set at each of the %s
73 / 78 / 83
76 / 81 / 86
78 / 83 / 88
Metcon (Time)
Old people did it
For time
55 bar face burpee
34 OH squats 95/65
21 MU
Sub bar MU or 2:1 pullup
1000m Row (Time)
Max Effort 1000m Row
70% cooldown
Metcon (Weight)
Accessory
3 x 8 DB bench heavy
3 x 12 strict chin ups
Super set
Rest 30s , rest 2-3 min