BWCF Notes: WOW!!! What a great competition you athletes put on this weekend. I don't think I've ever been more excited watching or competing in a crossfit competition. Big congrats to all the athletes that competed and a big thanks to all you guys that came out to support. It was clear that you guys left everything out on the floor Saturday. We can't wait to get the planning going for our next bigger and better competition. Now, as an encore for Saturday, we get our re-test week. We will be retesting a handful of lifts and WODs that we completed at the beginning of this cycle.
Strength: (Deadlift)
***Take 18 minutes to establish a 3 rep max tng deadlift (No switch grip)
LeanFit: "Machine Trio"
For Time:
1k Row
2k Bike
1k Ski
RETEST WOD: "Posterior Sucker Punch"
For Time:
21 Deadlift (225/155)
400m Run
15 Deadlift (225/155)
400m Run
9 Deadlift (225/155)
400m Run
(10 minute time cap)
FW: Reduce weight as needed
LF: Sub Dual KB Deadlift
