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BCF Main – CrossFit

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Main WOD

A: Metcon (No Measure)

Skill work

3 sets not for time of

50 DUs

10-12 pistols

8-10 GHRs

30s hanging L-sit

15 min cap

B: Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
Scale to finish in 12 min

C: Pavel complex

Work on your progression

Competition WOD

A: Front Squat (3 sets @ 70% of 3 rep max)

B: Back Squat (3 sets @ 70% of 3 rep max)

C: Metcon (AMRAP – Rounds and Reps)

3 rounds

3 min AMRAP – 1 min rest

5 CTB Pullups

10 TTB

15 Air Squats

Categories: WOD

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