BCF Main – CrossFit
Main WOD
A: Front Squat (2-2-2-2 ; build over sets 75%+ start)
B: Back Squat (1 x 20 AHAP 2 breath max at top)
C: Metcon (10 Rounds for reps)
EMOM 10 of
15 DUs
3/2 MU / 6/4 C2B
SWOD
S-A: Strict Press (Press 65%x5 75%x3 85%xAMRAP 65% 4xAMRAP)
S-: Metcon (Weight)
S-B.
5 sets:
Push Press x 5 reps + Split Jerk x 3 reps
*AHAP
S-C.
5 sets; rest 90 seconds
Single Arm DB Rows x 20/side
S-d. Sled Drag 40 minutes or Airdyne 40 minutes