3rd round of Bod Pod Testing! April 13th & 14th – sign up on Mel’s desk!

BCF Main – CrossFit

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Main WOD

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 10 of

Power clean 155/115

Front squat

Ascending ladder

1 : 1

B: Metcon (AMRAP – Rounds and Reps)

After 5 min rest

AMRAP 10 of



Ascending ladder 1,2,3…..

C: Front Squat (Build to a max 10 rep front squat )

No more than 2 breaths at the top of any rep

Competition WOD

A: Metcon (AMRAP – Rounds and Reps)


AMRAP 20 of

20 thrusters 135/95

20 pull ups

20 burpees

B: Metcon (Time)

After 10 min rest

3 rounds of

400m run

8 MU

12 deadlift 225/155

Categories: WOD

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