BCF Main – CrossFit
Main WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 of
Complete the following complex
1 power clean 185 / 135
1 front squat
1 shoulder to OH – any way
Then add 1 rep to complex ,
2 power cleans
2 front squats
2 S2OH….etc
If you complete 6 rounds and 5 front squats your score will be 6+12 (7+5)
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups