BCF Main – CrossFit
Main WOD
Bench Press (3 x 8 @ 31X1 AHAP w/good tempo)
Super set with 8 strict chin up
Weighted if possible
Rest 30s after bench , rest 2 min after chin ups
Snatch (Build to a heavy in 15 min)
Amanda (Time)
9-7-5
Muscle-ups
Snatch, 135#/95#
Scale to finish in 10 min or less
Sub MU with C2B 2:1
Competition WOD
Bench Press (3 x 8 @ 31X1 AHAP)
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
Metcon (AMRAP – Rounds)
EMOM 15 of
30 DUs
2 legless rope climb 12′