BCF Main – CrossFit
Main WOD
Back Squat (Establish a 1 RM in 20 min)
Metcon (Time)
4 rounds for time
600m run
20 burpee box jumps / step ups OK
Competition WOD
Back Squat (Establish a 1RM in 20 min)
Metcon (Time)
4 rounds for time of
600m run
100m OH barbell carry – 155/105
20 burpee box jumps / step up OK
Accessory Work
Metcon (AMRAP – Rounds)
20m double KB walk lunges – 35/26
Rest 2 min
20 GHD sit ups w/medball 12/8
Rest 2 min
3 sets