BCF Main – CrossFit
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