Fri

BCF Main – CrossFit

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Main WOD

A: Metcon (AMRAP – Rounds and Reps)

With a partner alternate rounds

AMRAP 10

30 DUs

20 wall ball

10 deadlift 185/135

For time

B: Metcon (AMRAP – Rounds and Reps)

With a partner

AMRAP 10

10 thrusters 95/65

3 rope climbs 15′

C: Metcon (Time)

400m run

50 pull ups (3 min cap)

400m run

Competition WOD

A: Metcon (Time)

21/15 cal row

15 thrusters 95/65

9 bar face burpee

15 power snatch 95/65

21/15 cal row

3 rounds for time

Time cap – 15 min

B: Front Squat (3 x 5 @ 70-75%)

C: Muscle-ups (3 max rep sets, rest 3b/t or transitons)