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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

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Main WOD

Metcon (3 Rounds for time)

3 sets each for times of

300/250m row

5 deadlifts @ 80%

7 HSPU

Rx+ – strict HS UB

Rest 4 min b/t

Split Jerk (From a rack , reps as follows)

EMOM 8 x 2 reps @ 70%+

Competition WOD

Clean FS hang (Every 90s for 15 min (10 sets) 60%+)

1 full clean

1 front squat

1 hang clean

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 of

3 power cleans 205/135

6 box jumps 34/28 step down

9 burpees

Back Squat (5 x 5 @ 80%+)

Front Squat (3 x 1 ,build from 85%)

Accessory Work

Metcon (Weight)

200m OH plate carry 25/15

Rest 2 min

20 alt skater squats 15/10

Plate across chest or arms out

Rest 2 min

3 sets