BCF Main – CrossFit
Main WOD
1 mile run (Time)
Metcon (Time)
After a 5 min rest
3 rounds of
20 dips / CGPU
15 chin ups
10 power cleans 135/95
Cap – 10 min
Weighted Pull-ups (5 x 3 AHAP)
Rx on these is strict
Competition WOD
Back Squat (1 RM in 20 min)
Metcon (Time)
With a partner
Row 2 min intervals @ 80-85% until you reach 5k
Snatch (Complete the following)
70% x 3 ,75% x 2
80% x 1 , 73% x 3
78% x 2 , 83% x 1
75% x 3 , 80% x 2
85% x 1