BCF Main – CrossFit
Main WOD
A: Metcon (AMRAP – Rounds and Reps)
AMRAP 5 of
5 thrusters 115/75
5 burpee over bar
Rx+ – 135/95
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 5 of
5 HSPU
5 hang power cleans 115/75
Rx+ – 1355/95
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 5 of
5 goblet squats 70/53
5 KB swing full
Competition WOD
A: Metcon (Time)
4 rounds for time of
10 hang power cleans 155/105
10 box jumps
10 S2OH
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 8 of
20m OH walking DB lunge 45/30
12 TTB
Each 10m = 1 rep
C: Metcon (Time)
In sets of 5 – must be UB
100 C2B pull ups
For time
D: Front Squat (5-3-1 , AHAP – rest 3 min b/t)
Accessory Work
AA: Metcon (No Measure)
3 sets of
1 min weighted pike stretch
Rest 1 min
30s/arm Banded ext rotations
Rest 1 min