Wed

BCF Main – CrossFit

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Main WOD

Metcon (Time)

5 snatches (full) 95/65

4 snatches 105/75

3 snatches 115/85

2 snatches 135/95

1 snatch 155/105

Rest 2 min, then

Metcon (Time)

1 snatch 155/105

2 snatches 135/95

3 snatches 115/85

4 snatches 105/75

5 snatches 95/65

800m Run (Time)

Max Effort 800m Run

Competition WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 @ 80%

10 pull up

20 sit up

30 air squats

40 DUs

Metcon (No Measure)

Take 20 min and work on HS walks , MU cycling 3-5 reps, 6-10 HSPU cycing

Categories: WOD

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