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BCF Main – CrossFit
Main WOD
A: Metcon (Time)
4 rounds of Cindy
(5 pull up, 10 push up, 15 squats)
Rest 1 min
3 rounds of DT 155/115
(12 DL, 9 hang cleans, 6 S2OH)
Rest 1 min
2 rounds of Kelly
(400m run, 30 wallball, 30 boxjumps)
Rest 1 min
1 round of “SHIP”
185/135 pound Squat clean, 7 reps
8 Burpee box jumps, 36/30″ box
B: Back Squat (3 x 8 @ 75% , rest 2-3)
Competition WOD
A: Snatch (EMOM 15 x 1 rep @ 70/75/80%)
Min 1-5 @ 70%
Min 6-10 @ 75%
Min 11-15 @ 80%
B: Front Squat (2 x 3 @ 65% w/ 2s pause at bottom)
C: Metcon (Time)
For time
3 rounds of DT @ 185/120
Then
10 rope climbs @ 15′