BCF Main – CrossFit

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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′


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

Categories: WOD

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