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BCF Main – CrossFit

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Main WOD

A: Muscle up / DUs (No Measure)

Work on transitions and full MU

Work on UB sets – challenging

B: Squat Clean Thruster (EMOM 10 x 3 reps , build over sets)

C: Back Squat (Build to a 1 RM “Conga” style – 15 min)

Competition WOD

A: Front Squat (Build to a heavy 3 rep for today)

B: Back Squat (4 x 5 @ FS weight)

C: Metcon (Time)

For time


Thrusters – 95/65

Russian KBS – 70/53

Calories on Rower

Categories: WOD

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