BCF Main – CrossFit
Main WOD
A: Metcon (Weight)
Take 15 min and build to a heavy 3 rep deadlift
B: Metcon (Weight)
EMOM 30
Odd – 20 DUs + 1 clean
Even – 3 Burpee over bar + 3 strict HSPU
Clean – start at 55-60% and build over sets
Take 15 min and build to a heavy 3 rep deadlift
EMOM 30
Odd – 20 DUs + 1 clean
Even – 3 Burpee over bar + 3 strict HSPU
Clean – start at 55-60% and build over sets
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