Tues

BCF Main – CrossFit

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Main WOD

Back Squat (2-2-2 , rest 3 b/t)

Metcon (Weight)

EMOM 8 of

1 power snatch

2 OH squat

Start @ 65-70% max PS

Competition WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

200m run

5 MU

5 box jumps 34/30

Step down

Deadlift (5-3-1 AHAP)

Metcon (Time)

30 deadlifts for time

275/205

Back Squat (5-3-1 AHAP)

Metcon (Time)

30 back squats for time

255/185

Metcon (Time)

50 DUs

30 KB sw 53/35

10 box jumps 30/24 – step down

3 rounds for time

Categories: WOD

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