BCF Main – CrossFit
Main WOD
Bench Press (Establish a 1RM in 15-20 min)
Metcon (AMRAP – Rounds and Reps)
AMRAP 5 of
5 strict pull ups
5 ring dips / bar dips
Metcon (AMRAP – Rounds and Reps)
AMRAP 5 of
10 box jump over
5 power snatch 115/75
Competition WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 6 of
5 power snatch 135/95
5 C2B pull up
Metcon (AMRAP – Rounds and Reps)
AMRAP 6 of
5 deadlift 315/255
25 DUs
Metcon (Weight)
200m OH barbell carry x 3
Men – 135
Ladies – 95
Add weight/distance if you go UB
Accessory Work
Metcon (AMRAP – Rounds)
EMOM 20 of
Odd- 5 strict chin ups / weighted
Even- 5 DB push press @ 31X1