BCF Main – CrossFit
Main WOD
A: Metcon (AMRAP – Rounds and Reps)
AMRAP 6 of
4 power cleans 135/95
8 HSPU
Rest 4 min , then “B”
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 6 of
5 deadlifts 275/205
10 burpees
20 DUs
Rest 4 min then “C”
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 6 of
12 TTB
12 Goblet squats 53/35
Competition WOD
A: 2k Row (Time)
Max Effort 2k Row
B: Metcon (AMRAP – Rounds)
EMOM 20 of
Odd- 10 TTB + 5 ring dips
Even – 10 wallball 25/16 + 5 hspu
C: Back Squat (Build to a heavy 3 rep in 20 min)
Accessory Work
AA: Metcon (No Measure)
3 sets of
6 ring pullups @ 31X1
Rest 1 min
6 ring push ups @ 31X1
Rest 2 min