BCF Main – CrossFit
Main WOD
A: Back Squat (Build to a heavy 3 rep in 15 min)
B: Metcon (Time)
3 rounds of
400m run
3 rounds of “Cindy”
5 pull up
10 push up
15 Air squats
You will run 400m, then perform 3 rounds of Cindy….that is 1 round
Competition WOD
A: Strict Press (3 x 3 @ heavy)
B: Push Press (3 x 3 , heavy)
C: Metcon (Time)
4 rounds of
400m run
20 wallball UB
15 C2b pull ups
10 Box jumps 24/20
Cap – 18 min
Accessory Work
AA: Metcon (No Measure)
3 sets of
3 TGUs / arm – moderate
Rest 2 min
5 x BSS @ 2121 – use 20% BW in DBs
Rest 1 min