BCF Main – CrossFit
Main WOD
A1: Bench Press (3 x 5 @ 31X1, add 5-10#…rest 30s A2)
A2: DB push press (3 x 8 @ 31X1 , moderate weight , rest 90s)
Start with DB at front rack
Dip drive press
Recover to shoulder
Use tempo if prescribed
B: Metcon (Time)
30-20-10
Hang power clean 115/75
Push ups…good form, use box if needed
Rx+ / comp – 155/105
D: MU / HSPU ladder (1- fail)
AMRAP 10 min
Start at 1 rep each and add 1 rep each round