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BCF Main – CrossFit

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Main WOD

A: Snatch / MU warm up (No Measure)

With a PVC pipe and empty bar , run through snatch progression

On low rings, work transitions

On high rings work swing and full MU

B: Amanda (Time)

Snatch, 135#/95#
12 min time cap

Scale to finish

Use C2B / pull up 2:1

C: 2 mile run (Time)

Run to school turn-around and back

Competition WOD

Feel free to do GPP for today as well

A: Metcon (No Measure)

For 30 min work on the following

-3-5 attempts lunge to free handstand hold without moving hands

-5-10 jack knife HSPU

-5-10 reverse grip straddle ups on bar

-10 ring support swings

-5-10 pass throughs (no touch if able)

-10 candlestick roll up to pistol

B: Metcon (No Measure)

30 min easy aerobic

Run / row / AD

Categories: WOD

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