REMINDER
The BCF/CFR7 SUMMER BBQ and AM v. PM Throwdown is TOMORROW! Tell Us You’ll Be There >>

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Strength:

Rx:
3 Rounds
:30 Ring Support Hold (Rx+: High Rings)
100m Jog
1:00 Low Ring Plank Hold
100m Jog
5 Parallette Push-ups into Max time L-sit hold
100m jog

Fx:
3 Rounds
:30 Support Hold on Boxes
100m Jog
1:00 High Plank Hold
100m Jog
5 Box Push Ups + Max Time Tuck hold
100m jog

Conditioning:

E3MOM 15
7 Ring Dips (Fx: Hand Release Push-ups) (Rx+: High Rings)
5 Box Jumps (30/24) (Fx: 24/20) (Rx+: 36/30)
3 Unbroken Thrusters (Increase weight each round)

Score is max weight on thrusters.

REMINDER
The BCF/CFR7 SUMMER BBQ and AM v. PM Throwdown is THIS SATURDAY! Tell Us You’ll Be There >>

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Strength:

Deadlift
E3MOM 15
Set 1: 2 @ 85-90%
Set 2: 2 @ 85-90%
Set 3: 2 @ 90-95%
Set 4: 2 @ 90-95%
Set 5: 2 @ 90-95%+

Conditioning:

AMRAP 11
200m Run
20 Sit-ups
20 Reverse Goblet Lunges (50/35) (Fx: 35/20) (Rx+: Alternating Pistols)

REMINDER
The BCF/CFR7 SUMMER BBQ and AM v. PM Throwdown is THIS SATURDAY! Tell Us You’ll Be There >>

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Strength:

Every 1:30 for 4 Rounds of Each, Alternating
Station 1: 2 Bench Press (Max Effort)
Station 2: 2 Pendlay Row (Max Effort)

Conditioning:

5 Rounds
12 Power Snatch (75/55)
12 Kettlebell Swing (32/24) (Fx: 24/16)

REMINDER
The BCF/CFR7 SUMMER BBQ and AM v. PM Throwdown is THIS SATURDAY! Tell Us You’ll Be There >>

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6:30 PM
Free Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!

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Strength:

Back Squat
E3MOM 15
Set 1: 2 @ 85-90%
Set 2: 2 @ 85-90%
Set 3: 2 @ 90-95%
Set 4: 2 @ 90-95%
Set 5: 2 @ 90-95%+

Conditioning:

With Partner, Alternating Full Rounds:
AMRAP 12
10/8 Calorie Row
10 Burpees over the Rower

REMINDER
The BCF/CFR7 SUMMER BBQ and AM v. PM Throwdown is THIS SATURDAY! Tell Us You’ll Be There >>

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Overview of the Week

	WODs	Events
Monday	Pull-up EMOM
Tuesday	Back Squats	Free Beginner CrossFit Class (6:30 pm)
Wednesday	Bench Press
Thursday	Deadlifts
Friday	Support Holds
Saturday	Clean Complex	Summer BBQ & AM v. PM Throwdown (4:30 pm)
Sunday	AMRAP Intervals

Strength:

Rx:
E2MOM 10
3 Strict Chest-to-Bar Pull-ups
3 Strict Pull-ups
3 Kipping Pull-ups
3 Kipping Chest-to-Bar Pull-ups
3 Bar Muscle-ups

Fx:
E2MOM 10
3 Strict Pull-ups
3 Kipping Pull-ups
3 Kipping Chest-to-Bar Pull-ups

Conditioning:

For Time
20 – 15 – 10 – 5
Toes-to-Bar
Push Jerks (135/95) (Fx: 95/65) (Rx+: 155/105)