Fri

BCF Main – CrossFit

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Main WOD

A: December Monthly challenge (Weight)

AMRAP 5 of

Squat clean thrusters for max weight moved overhead

Ladies – 45/75/105#

Men – 95/135/165

B: Back Squat (Build to a heavy 3 rep in 15 min)

C: Metcon (3 Rounds for reps)

On a 3 min clock

Row 500m

Max rep bench press in time left

135/95

Rest 3 min b/t

3 sets each for reps

Competition WOD

A: Metcon (Time)

For time

25 cal AB

20 power snatch 165/120

25 cal AB
During the 10 min rest period, warm up for “B”

B: Metcon (AMRAP – Rounds and Reps)

After 10 min rest from “A”

On a 13 min running clock

AMRAP 8 of

8 deadlift 115/75

10 S2OH

12 box jumps 24/20

Then in 5 min complete “C”

C: December Monthly challenge (Weight)

AMRAP 5 of

Squat clean thrusters for max weight moved overhead

Ladies – 45/75/105#

Men – 95/135/165

Categories: WOD

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