BCF Main – CrossFit
Main WOD
Metcon (Time)
3 sets NOT for time
50 DUs
15 KB sw 35/26
5 HSPU
Metcon (AMRAP – Rounds and Reps)
Working at 80%
AMRAP 15 of
200m run
10 deadlifts 40%
5 Ring MU / bar
Metcon (Time)
1000m row @ 80%
Competition WOD
Metcon (Time)
3 set NOT for time
50 DUs
15 KB sw 53/35
5HSPU
Metcon (Calories)
Assault bike
5 min
Men – 65-70 RPM
Ladies – 60-63 RPM
Score = cals
Front Squat (EMOM 6 x 3 reps @ 50-60%)
Back Squat (EMOM 6 x 3 reps @ 50-60%)
Metcon (Weight)
20m OH walking lunge
Men – 25# plate
Ladies – 10# plate
Focus on active shoiulders/lockout
3 sets , rest 2 min b/t