Sun

BCF Main – CrossFit

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Main WOD

A: Hang clean and clean (1 set every 2 min for 12 min)

1 hang clean

1 clean

Working sets @ 70%+

B: Hang snatch and snatch (1 set every 2 min for 12 min)

1 hang snatch

1 snatch

Working sets @ 70% +

C: Press series x 1 (Build to a heavy in 8 sets, start 70% max )

1 press

1 push press

1 jerk
Once you fail the press, go to push press and jerk , then jerk only if needed