BCF Main – CrossFit

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Main WOD

A: HS walk / MU / Pistols (No Measure)

3 sets not for time

max HS walk

2-5 MU

8-12 alt pistols

B: Metcon (6 Rounds for time)

Every 4 min complete the following for 24 min….

200m run

15 box jumps

5 power snatch 95/65

Competition WOD

A: Metcon (No Measure)

3-5 jack-knife HSPU

5-10 butterfly CTB PU as fast as possible (play with different grip width)

15-30 seconds back bend

15-30 seconds FLR handstand

1-2 rope climbs 15 foot (work efficiency of feet placement)

30-60 second pancake stretch

Attempt 1-3 ring gymnastics kips

B: Metcon (3 Rounds for time)

3 sets each for times of

20 cal AD

5 power snatch 95/65

3 MU

100% effort

Rest 4 min b/t

Categories: WOD

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