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
Olympic lifting
Snatch grip push press (3 x 5 @ moderate weight, buid)
Behind neck with snatch grip
Sots press (3 x 5 at moderate)
https://www.youtube.com/watch?v=nw9k086aXLk
Metcon (Weight)
Perform 1 full clean every 30s until fail
Add 10# every set
Men start – 165#
Women start – 115#
Once you fail lift 2Xs you are done
Rest 5 min and repeat
Try to meet or beat it