Mon

BCF Main – CrossFit

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Main WOD

A: Back Squat (3 x 5 @ 31X1 , 60%)

B: Front Squat (2 x 3 @ 31X1 , 60%)

C: Metcon (20 Rounds for reps)

EMOM 20 alt min

Odd – 20 DUs + 8 HSPU

Even – 5 burpee over bar + 10 DL 185/135

Competition WOD

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 15 of

15 cal row

12 KB sw 53/35 full

9 C2B pull up

Work at 80%

Goal is UB sets, breath extra b/t moves as needed

B: Handstand Walk (10m x 3 , 15 min cap)

C: Muscle-ups (Take 10 min and work transitions/swings)

Categories: WOD

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