BCF Main – CrossFit
Main WOD
Metcon (No Measure)
3 sets NOT for time
20 GHD sit ups
20 OH squats PVC
20 Push ups – perfect
Metcon (Time)
3 rounds for time of
400m run
25 KB swings 53/35 full
15 TTB
Competition WOD
Strict Toes-To-Bar (3 x 15 , Use a medball)
Metcon (Calories)
8 sets of
Row x 30s @ 90-95%
Rest 90s
Track your cals
Score is total cals
Deadlift (10-7-5-3-1 , rest 2-3 b/t)
Start 10 rep set @ 60-65% and add each set
Metcon (No Measure)
Accessory work
3 sets of
25 GHD sit ups
15 hip extensions
5 box jumps 36″+