Tues

Announcements

Post Open BBQ!!! Friday, April 1st
4:30 PM – partner wod
BBQ to follow after – bring a side to share

BCF Main – CrossFit

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Main WOD

Split Jerk (EMOM 8 x 3 @ 60%)

Clean (Build to a heavy in 20 min)

Metcon (Time)

3 RFT of

24 DUs

12 HSPU

6 Front squats 155/105

Cap – 9 min

Competition WOD

Split Jerk (From the floor , following reps)

5 x 60%

4 x add 10#

3 x add 10#

Clean (Build to a heavy in 15 min, then)

Clean (Every 30s for 5 min @ 60-70% todays)

Metcon (Time)

3 RFT of

30 cal row

15 Deadlift 185/125

7/4 MU

Cap – 12 min

Front Squat (5-3-1 – start 80%)

Categories: WOD

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