BCF Main – CrossFit

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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)


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

Categories: WOD

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