Tues

BCF Main – CrossFit

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Main WOD

Weightlifting

Bench Press (3 x 5 @ 31X1)

Weightlifting

DB push press (3 x 8 @ 31X1)

Start with DB at front rack

Dip drive press

Recover to shoulder

Use tempo if prescribed

Metcon (Time)

AMRAP 15

400m run

15 TTB

10 HSPU

Competition WOD

Push Press (3 x 5 @ 31X1 , heavy)

Gymnastics

Handstand Push-ups (Clusters 5.5.5 rest 15s)

Weightlifting

Back Squat (5-3-1 ; 5-3-1)

Skill Work

3 sets @ 80% effort

12 pistols

8 box jumps 30/24

4 MU

Categories: WOD

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