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
June 4th – Bring a Friend Saturday!
BCF Main – CrossFit
Back Squat (5-3-1 , AHAP rest 3 min)
60 KB sw 70/53 Russian
20 power cleans 135/95
40 pull ups
60 KB sw
DB tricep extensions (5 x 12 AHAP @ 31×1)
Perform laying on a bench with upper arm perpendicular to floor