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BCF Main – CrossFit
Main WOD
A: Snatch (Build to a heavy 1 rep in 20 min)
B: CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)
17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#
Scale as needed to continue through WOD….For example
Men – 75 / 95 / 115 / 135
Ladies- 45 / 65 / 80 / 95
Kids Break
A: Power Clean (Build to a 3 rep in 20 min)
B: Toes-To-Bar (3 sets max rep / hanging knee tucks)
C: Metcon (3 Rounds for calories)
Max cal AD x 3
30s effort