Announcements
Girls Gone Wild! Get signed up!
https://www.wodrocket.com/index.php/competitions/find-events/the-girls-gone-wild-team-event
BCF Main – CrossFit
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
21-15-9
Thrusters – 95/65
Russian KBS – 70/53
Calories on Rower