BCF Main – CrossFit
Main WOD
A: Back Squat (5 -3-1 , rest 2 min b/t sets)
5 x 60%
3 x 75%
1 x 90%+
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 10 of
50 DUs
35 KB sw russian 53/35
20 pull ups
Rx+ –
All DUs UB
70/53 KB
All pullups UB
C: Hang Power Clean (EMOM 6 x 5 reps)
Competition WOD
A: Metcon (AMRAP – Rounds)
EMOM 12 of
10 TTB
5 deadlifts 225/155
B: Front Squat (10-7-5-3-1 , AHAP)
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 5
5 bar MU
5 box jumps 30/24