Tues

BCF Main – CrossFit

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Main WOD

A: Metcon (Time)

9-6-3 of

Squat clean thruster 155/105

Ring MU

Scale ring MU – bar MU or 2:1 pull ups

12 min cap

B: Deadlift (5 x 8 , add 10#)

Competition WOD

A: Snatch (Build to a heavy in 12 min)

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 12 of

2 squat snatch 185/125

4 HSPU – strict

6 C2B pull ups

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 8 of

2 deadlifts 335/245

4 Ring MU

8 DB push press 55/35

Accessory Work

AA: Back Squat (5 x 8 , 65-70% , speed)