BCF Main – CrossFit
Main WOD
A: Metcon (No Measure)
3 rounds NOT for time of
30 DUs – UB if possible
15 TTB
10 Box jumps 20″ – work on cycling
B: 2 position snatch (EMOM 10 x 1 rep , build if moving well)
1 rep from above knee + 1 rep from floor
C: Metcon (Time)
400m run
20 deadlifts 155/105
10 S2OH
20 deadlifts
400m run
For time
Cap – 8 min
Competition WOD
A: Metcon (No Measure)
3 rounds NOT for time of
50 DUs – UB if possible
15 TTB- UB
10 Box jumps 24/20″ – work on cycling
B: Metcon (Time)
3 rounds for time of
400m run
10 OH squats 115/75
10 C2B pull ups
C: 2 position clean and jerk (EMOM 10 x 1 rep , 70% and build)
1 clean from above knee
1 clean from floor
1 jerk