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
Snatch (EMOM 15 x 3 full snatch)
Start at 60% and build as you go….goal is fast drop and solid lockout
Metcon (Time)
5 rounds for time
50 DUs
5 deadlifts 315/235
Competition WOD
Metcon (Weight)
Regionals snatch ladder
Scale to get through at least 3 rounds
185/225/245/265/275
135/145/155/165/175
Nate (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
Regional Nate option
AMRAP 20
4 strict MU
7 strict HSPU
12 KB snatches 6/6