BCF Main – CrossFit
Main WOD
Snatch (Build to a heavy 1 rep in 20 min)
Focus on solid lockout and full extension
Metcon (Calories)
In 5 min complete the following
60 wall ball 20/14
Max cal row in time remaining
Score is total cals
Competition WOD
Metcon (5 Rounds for time)
Every 4 min for 20 min
400m run
3 TnG snatches @ 60%
Build if possible
Back Squat (3 x 5 w/3s pause in bottom)
Metcon (Time)
21-15-9
Burpees
HSPU
Accessory Work
Metcon (AMRAP – Reps)
8-12 strict chin ups
Rest 1 min
5 ring dips @ 31X3
Rest 1 min
4 sets