BCF Main – CrossFit
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