BCF Main – CrossFit
Main WOD
Back Squat (3 x 3, add 5-10#)
Front Rack Forward Alternating Lunge (1 x 20 AHAP)
In place forward lunge with weight in front rack.
1 set of 10/leg AHAP
Metcon (Time)
9-15-21
Thrusters
Pull ups
Competition WOD
Back Squat (1 x 3 , AHAP in 20 min)
Bulgarian Split Squats (3 x 15/leg @ 45/30)
Rest 30s b/t legs
Rest 90s b/t sets
Metcon (Time)
3 rounds of
30 wallball
15 push jerks 135/95
5/3 MU