Tues

BCF Main – CrossFit

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Main WOD

A: Seated DB press (3 x 8 AHAP w/good form ; rest 2 b/t)

Sitting on floor with legs out in front

Keep midline tight and press overhead and behind ears

B: Walking OH lunge (3 x 10m ( 1 length) 115/75 ; rest 2 b/t)

With barbell in OH position perform walking lunges

C: Back Squat (Build to a heavy 3 rep in 12 min)

D: Rope Climb (10 climbs for time 15′ – 6 min cap)

Competition WOD

A: Front Squat (Build to a 3 rep @ 70% in 12 min)

B: Back Squat (Build to a 3 rep @ 70% in 10 min)

C: Metcon (Time)

For Time :

40 Wallballs 30/20

30’ HS Walk

30’ Front Rack lunge 135/95

30 Wallballs 30/20

30’ HS Walk

30’ Front Rack lunge 135/95

20 Wallballs 30/20

30’ HS Walk

30’ Front Rack lunge 135/95