BCF Main – CrossFit
Main WOD
Power Clean (1 power clean + 2 front squats)
EMOM 8
1 power clean @ 80% + 2 front squats
Metcon (Time)
30-20-10
Wallball
Push press 115/75
For time
Metcon (AMRAP – Rounds and Reps)
AMRAP 5
5 C2B pull up
5 Burpees
Competition WOD
Power Clean (1 power clean + 1 power jerk)
6 sets @ 70%+
Rest 2 b/t
Seated DB press (3 x 8 , tough weight)
Sitting on floor with legs out in front
Keep midline tight and press overhead and behind ears
J.T. (Time)
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here