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BCF Main – CrossFit

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Main WOD

A: GPP skill Not for Time (No Measure)

12 T2B

10 pistols

30 DUs

2-5 MU

3 sets

B: Push Press (EMOM 8 x 5 reps; tough weight)

A: J.T. (Time)


Handstand Push-ups

Ring Dips

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here

Competition WOD

A: Clean and Jerk (Reps and sets as follows)

70% x 3+1; 75% x 3+1; 80% x 3+1

Each set 3 C/J + 1 extra jerk

B: Front Squat (Build to a heavy 3 rep in 5 working sets)

C: Metcon (Time)

3 rounds for time

1 min max du

10 strict pull ups


S-A: Back Squat (Back Squat 65%x5 75%x3 85%xAMRAP 65% 5×15)

S-: Metcon (Weight)


Skater Squats 5×10/side; rest 90 more weight than last week


5 sets:

Broad Jumps x5; rest 60 seconds

Sit-Ups x 30 reps; rest 60 seconds

Categories: WOD

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