Announcements
3rd round of Bod Pod Testing! April 13th & 14th – sign up on Mel’s desk!
BCF Main – CrossFit
Main WOD
A: Deadlift (EMOM 6 x 3 reps 80%+)
B: Metcon (AMRAP – Rounds and Reps)
Aerobic work – effort @ 75-80%
10 min AMRAP of
200m run
20 T2B / V ups
15 push ups
10 box jumps 24/20
C: Metcon (AMRAP – Rounds and Reps)
After 5 min rest
10 min AMRAP of
350m row
10 pull ups / ring rows
10 burpees
10 goblet squats 35/26
Competition WOD
A: Comp skill work (No Measure)
15-20 T2B
10m HS walk
50 DUs
3-5 MU
B: Metcon (AMRAP – Rounds and Reps)
At 80-85% effort
AMRAP 15
400m run
12 burpee over box 24/20
10 T2B
8 incline push ups (feet on box)
Rest 5 min then C
C: Metcon (AMRAP – Rounds and Reps)
At 80-85% effort
AMRAP 15
500m row
50 DUs
30 KB sw 53/35
10 HSPU
SWOD
S-A: Bench Press (Build to a Heavy Bench Press in 20 minutes)
S-B: Push Press (Build to a Heavy Push Press in 20 minutes)
S-C: Metcon (Time)
For TIme:
40 Wall Climbs