Announcements
Girls Gone Wild! Get signed up!
https://www.wodrocket.com/index.php/competitions/find-events/the-girls-gone-wild-team-event
BCF Main – CrossFit
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)
9-7-5
Muscle-ups
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