BCF Main – CrossFit
Rest 6 min between workouts
Strict timecaps
If you do not scale to finish that is a DNF
Main WOD
Metcon (Time)
5 rounds of
5 deadlifts 115/75
5 power cleans
5 front squats
5 push press
5 back squats
200m run
Cap – 20 min
Metcon (Time)
40-30-20-10
Wallball 20/14
Pull ups
Row cals
Cap – 18 min