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4th of July – WE ARE CLOSED! Go have some fun with your families, I know we will be!

BCF Main – CrossFit

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Main WOD

Metcon (AMRAP – Reps)

AMRAP 14

70 DUs

7 MU ring

7 Snatch -power OK 155/105

40-49yo – 135/95

50-54yo – 95/65

55+yo – 75/55 + C2B pullup

Scaled – singles / pull ups / 75/55

Bench Press (3 x 5 @ 80% , super set w/ring pushup)

Rest 30s after bench

Ring push ups x 8

Feet on a box so you are parallel to floor

Rings to armpits and full lockout at top

Rest 2-3 min before bench

Accessory Work

Metcon (Weight)

BSS x 8/leg @ 1/4bw DBs

Rest 1 min

GHD sit ups x 20

Rest 2 min

3 sets

Categories: WOD

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