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BCF Main – CrossFit

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Main WOD

Press (Strict press x 5 Push press x 10 70%)

Perform 5 strict press 70%

Immediately into 10 push press

Metcon (5 Rounds for time)

100m sprint

10 burpees AFAP

Rest 4 min

5 sets each for times

Competition WOD

Rest 5-7 min b/t workouts

Metcon (Time)

100 DUs

50 KB swing 53/35

25 thrusters 95/65

Metcon (Time)

6 rounds for time

3 snatch 155/105

2 rounds of Cindy

1 rope climb – legless 15′

Metcon (Time)

For time

50 bench press 135/95

50 cal assault bike

Accessory Work

Bench Press (5 x 10 @ 65-70%)

Farmer’s Carry (3 x 100m 70/53)

Barbell bicep curl (5 x max reps @ 95/65)

Categories: WOD

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