BCF Main – CrossFit
Main WOD
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
Metcon (No Measure)
3 sets @ 75-80%
8-12 HSPU
8-12 Box jumps
3-5 MU
Competition WOD
100m sprints (Time)
run from 200m mark to garage door
10 sets
Rest 30s b/t
Snatch clusters (3 clusters @ 80%+)
1 lift each 10s ; rest 2 b/t
1.1.1
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 of
25/20 cal row
5 Hang power clean 185/135
10 box jumps 24/20