BCF Main – CrossFit
Main WOD
A: Push Press (EMOM 8 x 5 reps )
B: Metcon (Time)
3 RFT of
50/40 cal row
100 DUs
50 alt lunges
Cap – 21 min
Rx+ – 150 DUs
Lunges w/ KB – 35/26
Scale as needed to finish
If you DNF , you did not scale as needed
Competition WOD
A: Metcon (Time)
21-15-9 of
HSPU
Hang power cleans
21- 135/95
15- 185/135
9- 205/155
10 min cap
Rest 10 min after “A”
B: Metcon (Time)
21-15-9 of
Cal row
Thrusters 115/75
C2B pullups / pull ups
10 min cap
Accessory Work
AA: Metcon (No Measure)
3 sets of
Cossack lunge w/KB 35/26 x 10/leg
Rest 1 min
Bottoms up KB press @ 31X1 x 8/arm
Rest 2 min