BCF Main – CrossFit

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Main WOD

2 person teams

1 person working at a time

Rest 5 min between WODs

2k Row (Time)

Max Effort 2k Row
500m sets max

Less if you want

Sprint sets

Metcon (Time)

5 rounds each of

5 C2B pull up strict

7 HSPU- Strict

14 Wallball 25/16

Alternate rounds with partner

Sprint sets…go hard then rest

Deadlift (1 x 3 , build to a heavy 3 rep in 12 min)

Using 1 bar build to a 3 rep max with your partner

Score is combined weight

12 min cap strict

800m Run (Time)

Max Effort 800m Run
1 person runs, tag partner then person 2 goes

Categories: WOD