Mon

BCF Main – CrossFit

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Main WOD

A: Clean and Jerk (Build to a heavy 1 rep in 15 min)

B: Clean and Jerk (EMOM 8 x 2 reps @ 70% of todays)

C: Metcon (Time)

3 rounds of

60 DUs

10 strict pull ups

Competition WOD

A: Front Squat (3 x 3 , add 10#)

B: Back Squat (3 x 3 , add 10#)

C: Metcon (Time)

3 rounds for time of

500m row

10 burpees over erg

3 rope climbs – legless Rx+

D: Metcon (No Measure)

Take 15-20 min and work on

MU / HSPU ladders

DO 1 MU – 1 strict HSPU

Add 1 rep each set

Categories: WOD

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