Wed

BCF Main – CrossFit

View Public Whiteboard

Main WOD

Competition WOD

A: Metcon (No Measure)

3 sets not for time

2-3 rope climbs – 15/12′

10 box jumps – 20″

3/2 MU – bar MU

15 min

B: Metcon (6 Rounds for calories)

3 sets each of

30s max cal row

30s max cal AD

Rest 3 min b/t sets

Alternate sets