BCF Main – CrossFit
Main WOD
Skill Work
Metcon (No Measure)
3 sets not for time
15 wall squats
1 min “Hawaaian Squat” / leg
10 min cap
June Monthly Challenge (Weight)
Deadlifts + over the bar burpees
2 min AMRAP
Men – 275 or 225#
Women – 165 or 115#
5 DL + 5 Burpees
Score is weight used times reps
Make sure you hit “RX” when entering score!
Metcon (3 Rounds for time)
3 sets each for times of
20/15 cal row
6 burpees
3 C/J 165/115
Rest 4 min
Rx+ – 185/135
Competition WOD
Press-PP-SJ
Press 3-3-3
Push press 2-2-2
Split jerk 1-1-1
As heavy as possible
From a rack , lower each rep
Nicole (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
400m Run
Max Rep Pull-ups
Metcon (No Measure)
3 sets each of
10 barbell rows 185/135+
Rest 1 min
1 min HS walk
Rest 1 min