Tuesday

BCF Main – CrossFit

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Main WOD

Warm-up

Metcon (No Measure)

3 rounds NOT for time of

8 Box jumps 24/20

8 GHD sit up

8 HSPU

8 Hip extensions

10 min cap

Main WOD

Metcon (4 Rounds for time)

4 sets each for times of

12/10 cal row

5 power snatches 95/65

Rx+ 135/95 / 36/30

5 box jumps 30/24

Rest 3-4 min b/t

These are all out sets…

Do not hold back

Competition WOD

Metcon (Time)

21-15-9 of

Hang power snatch 95/65

OH squat

Metcon (Time)

1000m row

15/10 MU

1000m row

Categories: WOD

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