Mon

BCF Main – CrossFit

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Main WOD

February Monthly Challenge (AMRAP – Reps)

5 Min AMRAP

T2B and Cleans 135/95#

2-2

4-4

6-6

8-8

10-10

etc….

As many Reps as possible

If you do as prescribed, make sure you hit RX!

Bench press (5 x 3)

5 x 3 @ 80%+

Rest 2 min b/t

Competition WOD

Clean and jerk (Rest 10s ; rest 2 min)

Cluster 3.3.3 x 3 sets

TnG 50%+

Metcon (Time)

50-40-30-20-10 DUs

25-20-15-10-5 TTB

For time

()

Deadlift (5 x 3 , rest 2 b/t)

5 x 3 , 80%+

()