BCF Main – CrossFit
Main WOD
Metcon (Time)
As a 2 person team complete each of the following
“Fran”
21-15-9
Thusters
Pullups
Both people will complete 21 thusters, 1 working at a time
Do not move on to pull ups until both have done 21 reps each
Then on to pull ups
1 works , 1 rests
Time cap – 12 min
Metcon (Time)
Partner “Elizabeth”
21-15-9
Cleans -full 135/95
Ring dips / CGPU
Same format
Time cap – 16 min
Metcon (Time)
Partner “Amanda”
9-7-5
MU
Snatch – full 135/95
Same format
Time cap – 16 min