Tues

BCF Main – CrossFit

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Main WOD

A: Deadlift (5 x 8 @ 50%)

B: Metcon (4 Rounds for reps)

On a 3 min clock

Row 500/400m

In time left over

Max rep burpee box jump overs 24/20

Rest 3 min

4 sets

Competition WOD

A: Back Squat (5 -3-2-1-20 , Rest 2-3 b/t)

B: Press – PP – jerk (Press 1 x 5 , PP 1 x 3 , jerk 1 x 1)

Perform reps as follows

C: Toes-To-Bar (Clusters x.x.x 3 sets , rest 15s / rest 2-3 )

D: Handstand Push-ups (Clusters x.x.x 3 sets)

Accessory Work

AA: Handstand Walk (15 min practice)