BCF Main – CrossFit

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Olympic lifting

Drop Snatch (5 x 3 , from a rack)

Keep it fast and light

NO dip/drive….just drop and punch to lockout

Hang Power Snatch (Build to a heavy 2 rep , no drop b/t)

20 min cap – strict

Metcon (Time)

30 power snatch for time


Rx+ – 165/115

Metcon (Weight)

200m Farmer Carry

AHAP – each time you break you must do 10 burpees

Categories: WOD

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