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BCF Main – CrossFit
Main WOD
A: Metcon (AMRAP – Rounds and Reps)
AMRAP 12 of
200m run (! rep)
20 wallball UB
15 box jumps 24/20
10 push press 95/65
On the PP, focus on hips back and loading heels each rep
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 12 of
300m row
15 KB swing 70/53 full OH
10 C2B pull ups
Competition WOD
A: Split Jerk (Build to a 3 rep @ 85% max)
B: Snatch (Build to a 3 rep @ 85% max)
C: Clean (Build to a 3 rep @ 85% max)
D: Metcon (Time)
3 rounds for time of
50 DUs
20 back squats 135/95
10 HSPU