Mon

BCF Main – CrossFit

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Main WOD

5k Row (Time)

Max Effort 5k Row
Compare to April 5, 2016

Back Squat (Build to a 3 rep in 15 min)

Accessory Work

Metcon (AMRAP – Rounds)

EMOM 10 x 2 rope pull ups/side

Rest 5 min

EMOM 10 of

3 burpees

5 C2B pull ups