BCF Main – CrossFit
Main WOD
Competition WOD
2 position snatch (Build to a heavy in 15 min)
1 rep from above knee + 1 rep from floor
2 position snatch (EMOM 12 x 1 rep @ 75-80%)
1 rep from above knee + 1 rep from floor
Metcon (AMRAP – Rounds and Reps)
AMRAP 8 of
50 DUs
5 C/J 135/95
5/3 Bar MU
Accessory Work
Weighted Pull-ups (3 x 8-12 AHAP)
Dips weighted (3 x 8-12 AHAP)
Full ROM dips w/ weight