BCF Main – CrossFit
Main WOD
A: Sumo Deadlift High Pull (5-8 min practice with PVC)
B: Front Squat (Build to a 5 rep to a box in 15 min)
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 12 of
20 wallball
10 pull ups
5 power snatch
Each round snatch weight increases
Men- 75/95/115/135/155/165/175…
Ladies-45/65/75/85/95/105/115….
Competition WOD
A: Metcon (No Measure)
3 sets not for time
100 DUs
6 tall box jumps
8/arm KB press bottom up
B: Metcon (Time)
30 squat clean thrusters for time
Men – 185
Ladies – 115
C: Handstand Push-ups (Strict – for time)
Men – 50
Ladies – 35
D: Toes-To-Bar (EMOM 10 x 10 reps)
Accessory Work
AA: Metcon (No Measure)
3 sets of
8/arm DB push press @ 31X1
Rest 1 min
5 Ring pullup @ 40X1
Rest 2 min