BCF Main – CrossFit
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
155/105
Rx+ – 165/115
Metcon (Weight)
200m Farmer Carry
AHAP – each time you break you must do 10 burpees