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BCF Main – CrossFit

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Main WOD

Metcon (Time)

5 rounds at 80% effort

20 Russian swings 53/35

10 Alt lunges w/KB

5 Back squats @ 70%

200m OH plate carry 25/15

Muscle-ups (Take 12-15 min and practice)

If you have MUs, work some clusters i.e.- 3.3.3

3 reps , rest 15s , 3 reps, rest 15s. 3 reps = 1 set

Try 2-3 sets

If not, work low ring transitions and ring dips

Accessory Work

Metcon (Calories)

15 sets

Row 20s @ 90-95%

Rest 40s

Score is cals

Categories: WOD

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