BCF Main – CrossFit
Main WOD
Rest / warm up
10 min b/t workouts
Metcon (Time)
Linchpin Test
3 rounds of
5 MU ring
10 squat cleans 135/95
20 box jumps 24/20
Cap – 12 min
Metcon (Time)
3 rounds of
15 Power jerk 135/95
20 Wallball 20/14
25 Pull ups
Cap – 15 min