Tues

BCF Main – CrossFit

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Main WOD

Back Squat (Build to a 3 rep max in 15 min)

Metcon (Time)

30 back squats @ 185/135

20 back squats @ 205/155

10 back squats @ 225/175

For time – 10 min cap

Coe (Time)

Ten rounds for time of:

10 Thrusters, 95#

10 Ring push-ups
In honor of Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, died April 27th, 2010
To learn more about Coe click here

Competition WOD

Hang power snatch-OH sq-snatch (Build to a heavy in 18 min)

1 hang power snatch

2 OH squats w/2s pause in bottom

1 snatch

Metcon (Time)

10-9-…2-1 of

Bench press @ BW

Power cleans @ BW

Accessory Work

Metcon (No Measure)

10 x – IYTs

Rest 30s

10 hip extentions w/ 2s hold at top

Rest 60s

3 sets

Categories: WOD

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