Tues

BCF Main – CrossFit

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Main WOD

Snatch (Build to a heavy 1 rep in 20 min)

Focus on solid lockout and full extension

Metcon (Calories)

In 5 min complete the following

60 wall ball 20/14

Max cal row in time remaining

Score is total cals

Competition WOD

Metcon (5 Rounds for time)

Every 4 min for 20 min

400m run

3 TnG snatches @ 60%

Build if possible

Back Squat (3 x 5 w/3s pause in bottom)

Metcon (Time)

21-15-9

Burpees

HSPU

Accessory Work

Metcon (AMRAP – Reps)

8-12 strict chin ups

Rest 1 min

5 ring dips @ 31X3

Rest 1 min

4 sets

Categories: WOD

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