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 (Time)
5 rounds at 80%
400m run
20 box jumps
10 strict HSPU
5 MU rings
Accessory Work
Metcon (Calories)
30s row 1;40 / 1:50 pace
30s rest
15 sets
Score is cals