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BCF Main – CrossFit
Main WOD
A: Back Squat (3 x 5 @ 65-70%)
B: Front Squat (2 x 5 @ 65-70%)
C: Metcon (4 Rounds for time)
4 sets each for time of
15 cal row
5 deadlift 275/185
5 burpee over bar
Rest 4 min b/t sets
Competition WOD
A: Clean (EMOM 15)
Min 1-5 @ 73%
Min 6-10 @ 78%
Min 11-15 @ 83%
B: Push Press (5×3 @ 70% , 5×3 @ 75%)
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 8 of
4 HSPU
8 TTB