BCF Main – CrossFit
Main WOD
A: HS walk / MU / Pistols (No Measure)
3 sets not for time
max HS walk
2-5 MU
8-12 alt pistols
B: Metcon (AMRAP – Reps)
3 sets each for reps/cals
30s row for cals
30s max rep KB sw Russian 70/53
30s max rep box jump 20/18
Score is reps + cals
Rest 4 min b/t sets
3 sets
Competition WOD
A: Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
B: 1k row -cooldown @ 70% (No Measure)
C: Handstand Walk (Take 10 min and get 3 max efforts)
SWOD
S-A: Bench Press (Bench Press 55%x5 65%x5 75%xAMRAP 55% 5×10)
S-: Metcon (Weight)
Bar Dips
5×10; rest 60 seconds
Single Arm Rows Chinese Rows
5×10; rest 2 minutes AHAP
10 minutes of Handstand Hold Practice