BCF Main – CrossFit
Main WOD
Back Squat (2-2-2 , rest 3 b/t)
Metcon (Weight)
EMOM 8 of
1 power snatch
2 OH squat
Start @ 65-70% max PS
Competition WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
200m run
5 MU
5 box jumps 34/30
Step down
Deadlift (5-3-1 AHAP)
Metcon (Time)
30 deadlifts for time
275/205
Back Squat (5-3-1 AHAP)
Metcon (Time)
30 back squats for time
255/185
Metcon (Time)
50 DUs
30 KB sw 53/35
10 box jumps 30/24 – step down
3 rounds for time