BCF Main – CrossFit
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