Wed

BCF Main – CrossFit

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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