Announcements
8/5 – 6:45 PM Class is canceled for Painful Eight set up
8/6 – Come cheer on your fellow BCF’s
10/1 – Bulldog Battle Series present the 2016 Fall Brawl
BCF Main – CrossFit
Main WOD
Split Jerk (“Conga” line….60% start, build over sets)
3-4 people to a rack
Perform 1 split jerk and move out
Keep rotating through
Start at 60% max
Chelsea (AMRAP – Rounds and Reps)
Every minute on the minute for 30 minutes: 5 Pull-ups
10 Push-ups
15 Squats
Competition WOD
Clean and Jerk (Build to max in 20 min)
Chelsea (AMRAP – Rounds and Reps)
Every minute on the minute for 30 minutes: 5 Pull-ups
10 Push-ups
15 Squats
Accessory Work
Metcon (AMRAP – Rounds)
5 weighted chin ups AHAP
Rest 1 min
5 Ring dips @ 31X3-note tempo!!
Rest 2 min
5 sets