Tues

BCF Main – CrossFit

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Main WOD

Competition WOD

A: Clean and Jerk (EMOM 6 x 2 reps @ 65%+ , build over sets)

B: Metcon (4 Rounds for time)

4 sets each for times of

30/25 cal row

25 wallball

20 pull ups

Rest 4 min b/t sets

Rx+/comp – WB 25/16 all UB sets

Pull ups all UB sets

All 4 sets MUST be UB, or not Rx+

C: Back Squat (3 x 3 , build over sets AHAP)

Accessory Work

AA: Metcon (No Measure)

BSS – 3 x 8/leg w/DB 35/20

DB snatch x 10/arm 45/30

3 sets

Categories: WOD

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