Tues

BCF Main – CrossFit

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Main WOD

A: Metcon (No Measure)

3 rounds NOT for time of

30 DUs – UB if possible

15 TTB

10 Box jumps 20″ – work on cycling

B: 2 position snatch (EMOM 10 x 1 rep , build if moving well)

1 rep from above knee + 1 rep from floor

C: Metcon (Time)

400m run

20 deadlifts 155/105

10 S2OH

20 deadlifts

400m run

For time

Cap – 8 min

Competition WOD

A: Metcon (No Measure)

3 rounds NOT for time of

50 DUs – UB if possible

15 TTB- UB

10 Box jumps 24/20″ – work on cycling

B: Metcon (Time)

3 rounds for time of

400m run

10 OH squats 115/75

10 C2B pull ups

C: 2 position clean and jerk (EMOM 10 x 1 rep , 70% and build)

1 clean from above knee

1 clean from floor

1 jerk

Categories: WOD

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