Sat

BCF Main – CrossFit

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Main WOD

Rest 5 min b/t workouts

Metcon (Time)

9-6-3 of

Front squat 225/145 no rack

Bar MUs

Time cap – 15 min

Metcon (Time)

Descending ladder

10 – 1 of

Deficit HSPU 4″ / 2″

After each set of HSPU do 2 legless rope climbs

Time cap – 15 min

Metcon (Time)

21-15-9 of

Double KB OH squat 53/35

400m run b/t

Time cap – 12 min