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BCF Main – CrossFit

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Main WOD

Back Squat (5-3-1 , AHAP rest 3 min)

Metcon (Time)

1000m row

80 DUs

60 KB sw 70/53 Russian

40 TTB

20 power cleans 135/95

40 pull ups

60 KB sw

80 DUs

800m run

Accessory Work

DB tricep extensions (5 x 12 AHAP @ 31×1)

Perform laying on a bench with upper arm perpendicular to floor

Bulgarian Split Squats (5 x 8/leg @ 41X1 BW)

Categories: WOD

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