BCF Main – CrossFit

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Main WOD

A: Deadlift (Build to a heavy 3 rep in 15 min)

B: Metcon (Time)

30-20-10 of

Deadlift 185/115

Box jumps 24/20

Skill Work

Competition WOD

A: Snatch drop and Sotts press (Build for 15 min)

Perform 1 drop snatch , once in bottom position perform 3 Sotts presses

B: Metcon (Time)

15-12-9 of

Thrusters 135/95

Ring MU

Scale MUs – do not spend more than 2 min on any set

C: Metcon (Time)

After 10 min rest from “A”

15-12-9 of

Deadlift 275/205

Burpee over bar

Accessory Work

AA: Metcon (No Measure)

3 sets of

20 banded ext. rotations / arm

Rest 1 min

20 hip extensions weighted

Rest 2 min

Categories: WOD

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