BCF Main – CrossFit
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