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% effort
20 Russian swings 53/35
10 Alt lunges w/KB
5 Back squats @ 70%
200m OH plate carry 25/15
Muscle-ups (Take 12-15 min and practice)
If you have MUs, work some clusters i.e.- 3.3.3
3 reps , rest 15s , 3 reps, rest 15s. 3 reps = 1 set
Try 2-3 sets
If not, work low ring transitions and ring dips
Accessory Work
Metcon (Calories)
15 sets
Row 20s @ 90-95%
Rest 40s
Score is cals