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BCF Main – CrossFit

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Main WOD

A: Back Squat (Conga style…build for 15 min)

B: Metcon (Time)

5 rounds for time of

100m sprint

3 deadlifts 295/185

5 box jumps 30/24

Lag start to accommodate all athletes

Competition WOD

A: GPP rope/DU/T2B (No Measure)

3 sets not for time of

1-2 rope climbs 20/15′

30-40 DUs

12-15 T2B

B: Metcon (Time)

400m run

8 OH squats 115/75

4 MUs

4 rounds for time

C: Press series x 1 (Build to a heavy in 15 min)

1 press

1 push press

1 jerk


S-A: Bench Press (Bench Press 60%x5 70%x5 80%xAMRAP 60% 5×10)

S-: Metcon (AMRAP – Rounds and Reps)


5 Sets:

Ring Dips

AMRAP in 90 Seconds; rest 60 seconds

DB Bench Press x 20 reps; rest 60 seconds (heavier than last week)


5 Sets:

DB Chinese Rows

AMRAP in 90 seconds; rest 60 seconds

Ring Rows x 20 reps; rest 60 seconds (heavier than last week)


5x100m Farmer Carry; rest 60 seconds AHAP

Categories: WOD

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