Sunday, June 22, 2014

July 8 is our next Bring a Friend to WOD day.
The 2014 AM vs. PM Throwdown and BCF summer BBQ, August 23, 4:30pm. Mark your calendars! Reserve here.
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Fitness:
Split jerk technique then perfect single
Performance:
Split jerk, find heavy single
 
Fitness & performance:
2014 CrossFit Games Regionals Team Event 4/5
In teams of three, complete the following:

• 50 thrusters, 135/95
• 10 rope climbs
• 40 thrusters, 135/95
• 8 rope climbs
• 30 thrusters, 135/95
• 6 rope climbs

*Scale as necessary for some athletes. One leaderboard for this workout. One athlete working at a time (split work as desired).