BCF Main – CrossFit
Main WOD
Metcon (Time)
Working at 80-85%
You should never feel as if you HAVE to stop, rest as needed to be efficient
1000m row / run
10 MU
10 HSPU strict
800m row / run
8 MU
8 HSPU
600m row / run
6 MU
6 HSPU
400m row / run
4 MU
4 HSPU
200m row / run
2 MU
2 HSPU
Sub MUs for C2B pull up 2:1
Sub HSPU for seated DB heavy
Accessory Work
Metcon (No Measure)
1 arm DB press @ 31X1 – 6 reps/arm
Rest 1 min
BSS x 6/leg @ 31X1, 35/20#
Rest 2 min
3 sets