BCF Main – CrossFit
Main WOD
A: Back Squat (3 x 5 @ 31X1 , add 5-10#)
B: Front Squat (2 x 3 @ 31X1 , add 5-10#)
C: Metcon (1 Rounds for reps)
EMOM 10
12 wall ball
1 C/J 155/105
Rx+ – WB 25/16
165/115
Competition WOD
A: Metcon (No Measure)
1k row @ 80%
B: Metcon (Time)
21-15-9
Cal row
TTB
Deadlift 275/185
C: Metcon (No Measure)
Take 15 min and work on Muscle ups / bar MU / DUs x 50