Tues

BCF Main – CrossFit

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Main WOD

Metcon (4 Rounds for time)

500m row

15 back squats @ 225/155

15 push ups

Rest 3 min b/t sets

4 sets

Metcon (AMRAP – Rounds)

3 sets NOT for time of

1-2 rope climbs / legless

40-50 DUs UB

6-8 strict HSPU

Competition WOD

Metcon (Weight)

Every 2 min for 20 min (10 sets)

1 power snatch

1 OH squat

1 snatch

1 OH squat

Start at 65-70% of PS

Metcon (Time)

3 rounds for time of

60 DUs UB

40 KB swing 70/53 – Russian

20 Pull ups

Accessory Work

Metcon (No Measure)

3 sets of

20 alt lunges w/kb – moderate

Rest 1 min

20 glute bridges w/2s pause at top

Rest 2 min