BCF Main – CrossFit
Main WOD
Competition WOD
A: Metcon (AMRAP – Rounds)
Working at 75% effort
AMRAP 32 of
500m row
25 KB swing Russian 53/35
25 cal AB / 40 cal AD
50m Bear crawl ( 5 lengths)
You should be able to say a few words at a time in conversation , never too out of breath, but working at a steady pace.