BCF Main – CrossFit
Main WOD
A: HS walk / MU / Pistols (No Measure)
3 sets not for time
max HS walk
2-5 MU
8-12 alt pistols
B: Metcon (6 Rounds for time)
Every 4 min complete the following for 24 min….
200m run
15 box jumps
5 power snatch 95/65
Competition WOD
A: Metcon (No Measure)
3-5 jack-knife HSPU
5-10 butterfly CTB PU as fast as possible (play with different grip width)
15-30 seconds back bend
15-30 seconds FLR handstand
1-2 rope climbs 15 foot (work efficiency of feet placement)
30-60 second pancake stretch
Attempt 1-3 ring gymnastics kips
B: Metcon (3 Rounds for time)
3 sets each for times of
20 cal AD
5 power snatch 95/65
3 MU
100% effort
Rest 4 min b/t