BCF Main – CrossFit
Main WOD
Metcon (AMRAP – Rounds)
35 min at 80% effort
400m run
20 wallball – UB sets – scale
10 box jumps-step down 24/20
5 power snatch – 50%
Accessory Work
Metcon (Weight)
10 bent over BB rows – moderate
Rest 1 min
20 alt jump change lunges
Rest 1 min
3 sets
Metcon (Time)
4:30 class WOD only
47 Manmakers 35/20
Manmaker – 1 pushup/1 squat clean/1 S2OH
47 Wallball
47 Box jump step down 24/20
47 Pull ups
47 cal row
47 Thrusters 95/65
47 push ups
47 Cal Assault bike – Andy only