Tues

BCF Main – CrossFit

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Main WOD

A: Deadlift (EMOM 6 x 5 reps @ 70-75%)

B: Metcon (4 Rounds for time)

200m run

5 power snatch 115/75

6 burpee over bar

Rest 4 min b/t sets

Competition WOD

A: Metcon (AMRAP – Reps)

AMRAP 5 of

5 MU

10 power cleans 155/105

B: Metcon (AMRAP – Rounds and Reps)

After 10 min rest

AMRAP 6 of

30 DUs

15 pull ups

SWOD

S-A: Bench Press (Bench Press 70%x5 80%x5 90%xAMRAP 60% 4xAMRAP)

S-: Metcon (Weight)

Paralette or Ring Pushups

10×10; rest 60 seconds

Dumbell Chinese Rows

10×10; rest 2 minutes AHAP

10 minutes of Handstand Hold Practice

Categories: WOD

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