Announcements
Don’t forget! Bod Pod dates have been changed to next week! Email Mel with any questions!
BCF Main – CrossFit
Main WOD
A: Metcon (No Measure)
3 rounds NOT for time
30-40 DUs UB
2-4 MU / transitions
8-10 DB snatches alt.arm
B: Hang snatch / OH sq / snatch (Build to a heavy in 15 min)
1 hang power snatch
1 OH squat
1 full snatch
C: Metcon (Time)
3 rounds for time of
25 wall ball
15 pull ups
Competition WOD
A: Metcon (Time)
Monday Mash up
For time
30 wall balls 20/14
10/5 MU
10 squat cleans 225/155
10/5 MU
30 wall ball
Immediately into
3 rounds of
14 thrusters 95/65
7 burpee pull ups
B: Metcon (Time)
After 10 min rest,
3 rounds for time of
50 GHD sit up
50 cal row
SWOD
S-A: Bench Press (Bench Press 65%x5 75%x5 85%xAMRAP 65% 2xAMRAP)
S-: Metcon (AMRAP – Reps)
Paralette or Ring Pushups
5×10; rest 60 seconds
Dumbell Chinese Rows
5×10; rest 2 minutes AHAP
Handstand Hold
3×60 seconds; rest 60 seconds