Fri

BCF Main – CrossFit

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Main WOD

A: CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:

15 Box Jumps, 24″ / 20″

12 Push press, 115# / 75#

9 Toes-To-Bar

Competition WOD

B: Bench Press (5-3-1,5-3-1)

A: CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:

15 Box Jumps, 24″ / 20″

12 Push press, 115# / 75#

9 Toes-To-Bar

B: Metcon (Time)

100 wallball

1 mile run