BCF Main – CrossFit
Main WOD
A: Metcon (3 Rounds for time)
3 sets each for times of
300m row
10 power snatch 75/55 – must be UB
5 box jumps 24/20
Scale as needed to go UB on all sets
B: Back Squat (Build to a heavy 5 rep in 15 min)
Competition WOD
A: Metcon (Time)
For time
20 G2OH – 135/95
10 burpee over bar
15 G2OH – 155/105
10 burpee over bar
10 G2OH – 185/135
10 burpee over bar
5 G2OH – 205/155
B: Metcon (No Measure)
3 sets not for time
60 DUs
20 GHD situps
20 alt DB snatches 45/30