Fri

BCF Main – CrossFit

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Skill Work

A: Front Squat (12 min practice – to a box)

Focus is proper depth , good thorascic extension , and upright torso

Main WOD

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A: Metcon (Time)

21-15-9 of

HRPU

Front squats 115/75

CAP – 6 min

Rx+ – 155/105

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 6 of

6 HSPU

1 legless rope climb 15/12′