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BCF Main – CrossFit

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Main WOD

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#

CrossFit Games Open 15.5 Scaled (Time)

For Time:

27 Calorie Row

27 Thrusters, 65# / 45#

21 Calorie Row

21 Thrusters, 65# / 45#

15 Calorie Row

15 Thrusters, 65# / 45#

9 Calorie Row

9 Thrusters, 65# / 45#

SWOD

S-A: Strict Press (Press 60%x3 70%x3 80%xAMRAP 60% 5×10)

S-: Metcon (Weight)

S-B.

5 sets; rest 90 seconds

DB Press x 10 reps + DB Push Press x 10 reps AHAP

S-C.

4 sets:

Barbell Chinese Rows

5×8; rest 2 minutes AHAP

DB Lateral Raises x 20 reps (keep arms slightly bent, raise hands to shoulder level then back down, LIGHT); rest 60 seconds

Categories: WOD

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