BCF Main – CrossFit
Main WOD
A: Back Squat (3 x 5 @ 70% , rest 2 b/t – 15 min)
B: Deadlift (3 x 5 @ 70% , rest 2 b/t – 15 min)
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 8 of
8 thrusters 100/70
8 C2B pull ups
Rx+ – 115/80 UB
C2B UB
Competition WOD
A: Hang Power Snatch (Build to a 3 rep in 15 min)
B: Metcon (3 Rounds for time)
3 sets each for times of
30-25 cal AD / 25-20 assault
15 hang power snatch 95/65
10 HSPU
Rest 3 min b/t