BCF Main – CrossFit
A: Metcon (AMRAP – Rounds and Reps)
Team of 2
Complete as many rounds in 10 min as possible of
10 thrusters 115/75
10 C2B pull ups
1 person does thrusters
1 person does pull ups
Once both have completed 10 reps, switch and complete 10 reps of other movement, that is 1 round
B: Metcon (AMRAP – Rounds and Reps)
After 6 min rest, complete as many rounds as possible in 10 min of
3 rope climbs 20/15′
15 HSPU
Same scoring as A
If you cannot do strict HSPU, do kipping
If you cannot kip, do DB presses heavy
If you cannot climb rope, do 15 horizontal ring rows
C: Metcon (Time)
800m partner farmer carry
Use 2 KB, 1 person carries both
Switch as needed over the 800m
Men 70/53
Ladies 44/35
Competition WOD
Metcon (Distance)
60 min max meter row