BCF Main – CrossFit

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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.

Categories: WOD

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