BCF Main – CrossFit
Main WOD
Deadlift (5 x 5 @ 63% , super set w/ hip extension)
After getting to working weight , super set with 8 hip extensions
Rest 30s after deads and 2-3 min after hip extensions
Metcon (AMRAP – Rounds and Reps)
Amrap 5 of
5 box jumps 30/24
5 alt DB snatches 55/35
Metcon (AMRAP – Rounds and Reps)
Amrap 5 of
5 C2B pull ups
5 Burpees
Competition WOD
Muscle-ups (Take 10 min and work on short sets)
Metcon (Weight)
IN 12 min complete the following
“Dianne” – scale to finish in 7 min if needed
Then in time remaining build to a max C/J
Score is max C/J
Accessory Work
Bent Over Row (3 x 10 AHAP w/good form)
Push-Ups (3 x max reps @ tempo 31X1 )
*Chest and thighs must touch the ground at the bottom with a full lockout of the elbows at the top
Super set with rows