Wed

BCF Main – CrossFit

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Main WOD

A: Metcon (Time)

For time

19 burpee box jumps 24/20

I want my mommy!!

B: Metcon (Weight)

EMOM 10

1 power snatch

2 OH squats

1 snatch

Daddy , this is heavy….

C: Metcon (AMRAP – Rounds and Reps)

For baby boy Dylan, please enjoy

AMRAP 19 of

500m row

25 hang power cleans 115/75

98 DUs

30/25 cal bike

25 hang power snatch

98 DUs

Mummy , can i get a sammich?

Competition WOD

A: Back Squat (10-7-5-3-1 – start at 50%)

B: Metcon (3 Rounds for reps)

Complete as many reps as possible in the times allowed

20/15 cal AB

50 DUs

40 KB swing full 70/53

30 TTB

20 HSPU – strict

10 Snatches 135/95

Set 1 – 4 min

Set 2 – 6 min

Set 3 – time

Accessory Work

AA: Metcon (Time)

500m row x 10

Rest 1 min exactly b/t