BCF Main – CrossFit
Main WOD
Metcon (Time)
5 snatches (full) 95/65
4 snatches 105/75
3 snatches 115/85
2 snatches 135/95
1 snatch 155/105
Rest 2 min, then
Metcon (Time)
1 snatch 155/105
2 snatches 135/95
3 snatches 115/85
4 snatches 105/75
5 snatches 95/65
800m Run (Time)
Max Effort 800m Run
Competition WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 @ 80%
10 pull up
20 sit up
30 air squats
40 DUs
Metcon (No Measure)
Take 20 min and work on HS walks , MU cycling 3-5 reps, 6-10 HSPU cycing