Mon

BCF Main – CrossFit

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Main WOD

A: Metcon (No Measure)

Skill

3 sets not for time of

60 DUs

2-3 bar MU

10 alt box step ups w/ DBs 45/30

Time cap – 12 min

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 12 of

8 deadlifts 255/185

8 box jumps 24/20

8 DB push press 55/35

2 position snatch (Build to a heavy in 12 min)

1 rep from above knee + 1 rep from floor

Competition WOD

A: Metcon (No Measure)

Skill

3 sets not for time

100 DUs

4-5 bar MU

10 alt DB box step ups 45/30

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 12 of

8 deadlifts 275/205

8 box jumps 30/24

8 DB push press 45/30

2 position snatch (Build to a heavy in 12 min)

1 rep from above knee + 1 rep from floor

Accessory Work

AA: Metcon (No Measure)

8-10 ring rows – feet on box

Rest 1 min

8-10 ring push ups

Rest 1 min

4 sets

Categories: WOD

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