Wed

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
4th of July – WE ARE CLOSED! Go have some fun with your families, I know we will be!

BCF Main – CrossFit

View Public Whiteboard

Main WOD

Metcon (Time)

As a 2 person team complete the following, 1 working at a time

200 wall ball

150 Russian swings 70/53

100 TTB

50 Goblet squats – same KB

25 MU / bar MU scale

Once you are finished you both have 10 min from that time to establish a 1 rep C/J for today

Score is combined weight

Small sets – short rest – share work

Clean and Jerk (1 x 1)