BCF Main – CrossFit
Main WOD
A: Metcon (No Measure)
Skill
3 sets not for time of
60 DUs
2-3 bar MU
10 alt box step ups w/ DBs 45/30
Time cap – 12 min
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 12 of
8 deadlifts 255/185
8 box jumps 24/20
8 DB push press 55/35
2 position snatch (Build to a heavy in 12 min)
1 rep from above knee + 1 rep from floor
Competition WOD
A: Metcon (No Measure)
Skill
3 sets not for time
100 DUs
4-5 bar MU
10 alt DB box step ups 45/30
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 12 of
8 deadlifts 275/205
8 box jumps 30/24
8 DB push press 45/30
2 position snatch (Build to a heavy in 12 min)
1 rep from above knee + 1 rep from floor
Accessory Work
AA: Metcon (No Measure)
8-10 ring rows – feet on box
Rest 1 min
8-10 ring push ups
Rest 1 min
4 sets