Tues

BCF Main – CrossFit

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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