Tues

BCF Main – CrossFit

View Public Whiteboard

Main WOD

A: Metcon (No Measure)

3 sets not for time

3 rope climbs 15/20′

40-50 DUs

15-20 T2B

3-5 MU

B: Metcon (4 Rounds for time)

4 sets each for times of

10 OH squats 115/75

10 C2B pull ups

Rest 4 min b/t

Competition WOD

A: Metcon (Time)

3 sets FOR time

3 rope climbs

40 DUs UB

5 bar MU

B: Metcon (Time)

21-15-9 of

Wall ball 25/16

Burpee box jump

C: Metcon (Time)

3 rounds for time of

500m row

15 T2B

15 KB sw 70/53

Goal is UB movements

SWOD

S-A: Bench Press (Bench Press 60%x5 70%x5 80%xAMRAP 60% 5×10)

S-: Metcon (Weight)

Bar Dips

5×10; rest 60 seconds

Single Arm Rows

5×10; rest 2 minutes AHAP

10 minutes of Handstand Hold Practice