BCF Main – CrossFit
Main WOD
A: Deadlift (Build to a heavy 3 rep in 15-20 min)
B: Boxjump-pullup (Time)
21-15-9 of
Box jump 30/24
C2B pull ups
8 min cap Scale to finish
Competition WOD
A: Metcon (Time)
12-9-6 of
Thruster 135/95
C2B pull up
Box jump 34/28
Time cap – 8 min
B: Metcon (No Measure)
Rotate through the following exercises for form not fatigue for 30-40 minutes
-10 arch hollows on bar
-15 second L sit on parallettes
-5 pull overs on bar
-15 second floor level ring shoulder stand
-3x straddle switch on parallettes
-3x Pull to invert lower through front lever as
slowly as possible on rings
-30 second side scale right
-30 second side scale left
-5 bar muscle ups (scale with 5 alternating TTB and CTB/standard pull ups)