Mon

BCF Main – CrossFit

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Main WOD

Back Squat (3 x 5 w/ 3s pause , add 10# from last)

Metcon (Distance)

300m row @ 85%

Rest 2 min

4 sets

Metcon (No Measure)

In time remaining work on the following skills….

MU / bar MU

DUs

BF / kip pull up

Competition WOD

2 position snatch (EMOM 10 x 1 rep @ 65-70%)

1 rep from above knee + 1 rep from floor

Metcon (5 Rounds for time)

5 sets each for times of

20/15 cal AB

15 TTB (or max UB)

Rest 4 min

Metcon (No Measure)

Skill work

Categories: WOD

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