BCF Main – CrossFit
Main WOD
A: Front squat / jerk combo (Conga style for 15 min….70% +)
2 front squats + 1 jerk
Start at 80%
B: Metcon (Time)
3 RFT of
15 TTB
15 power cleans 135/95
15 HSPU
Time cap – 12 min
Scale weight or reps to finish
Competition WOD
A: Overhead Squat (Build to a 3 rep in 15 min)
B: Metcon (Time)
For time
21-15 -9 of
Thrusters 135/95
Strict pull ups
Time cap – 12 min
C: Metcon (Time)
For time
100 cal AD
100 cal row