BCF Main – CrossFit
Main WOD
Warm-up
Metcon (No Measure)
3 rounds NOT for time of
8 Box jumps 24/20
8 GHD sit up
8 HSPU
8 Hip extensions
10 min cap
Main WOD
Metcon (4 Rounds for time)
4 sets each for times of
12/10 cal row
5 power snatches 95/65
Rx+ 135/95 / 36/30
5 box jumps 30/24
Rest 3-4 min b/t
These are all out sets…
Do not hold back
Competition WOD
Metcon (Time)
21-15-9 of
Hang power snatch 95/65
OH squat
Metcon (Time)
1000m row
15/10 MU
1000m row