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BCF Main – CrossFit

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Main WOD

A: Metcon (3 Rounds for time)

400m run

3 sets for times

Rest 3 b/t

B: Metcon (Time)

3 rounds for time of

30 DUs UB

10 C2B pull up UB

If you cannot do without breaking that is OK, however it will not be considered Rx for this wod

Be sure to be rested enough before getting on the bar

Time cap – 6 min

C: Metcon (Time)

3 rounds for time of

10 C/J @ 155/105

10 Burpee over bar

Time cap- 8 min

Competition WOD

A: Metcon (No Measure)

After a good floor drill warm up

1 min / leg couch stretch

3 x 10 band pull apart

B: Hang Snatch (From pos. 1 , add 5# from last week, 5 sets)

B: Front Squat (4 x 3, add 10# from last week)

C: Deadlift (Stiff leg , add 5# , scale down if needed)

D: Metcon (No Measure)

3 x 20 plate crunch

3 x 20 Russian twists


S-A: Back Squat (Back Squat 55%x5 65%x5 75%xAMRAP 55% 5×8)

S-: Metcon (Weight)


Barbell on Back Bulgarian Split Squat 4×8; rest 90 seconds AHAP (as heavy as possible)


High Box Jumps 5×5; rest 60 seconds


Dragon Flags 3×8; rest 60 seconds

Categories: WOD

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