BCF Main – CrossFit
Main WOD
A: Squat Clean Thruster (Build to a max in 12 min)
B: Metcon (Time)
21 thusters 105/70
400m run
15 thusters
400m run
9 thrusters
400m run
Rx+ – 135/95
Competition WOD
A: Metcon (No Measure)
3 sets of
IYTs x 10
Rest 1 min
1 leg KB deadlift x 10/leg
Rest 1 min
B: Metcon (AMRAP – Reps)
With a partner , one working at a time…..on a running clock
0-9 min – 100 hang power cleans
135/95
In time remaining max rep pushups
Min 10-19 – 100 S2OH 135/95
In time remaining max rep TTB
Min 20-29 – 100 DL 225/155
In time remaining max rep air squat
Score is total reps after each set of 100s