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BCF Main – CrossFit

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Main WOD

A: July Monthly Challenge (AMRAP – Reps)

1 min max cal row

1 min max rep HSPU

Score is combined cals + reps

B: Push Press (EMOM 10 @ 70%+ , build)

C: Metcon (Time)

3 rounds of

400m run

10 OH squats 135/95 Rx+

115/75 Rx

10 GHD sit up

15 min cap

Competition WOD

A: Snatch (Build to a single @ 80%+ in 15 min)

B: Clean and Jerk (Build to a single 80%+ in 15 min)

C: Metcon (AMRAP – Rounds and Reps)

MAP work

At 75-80% effort

AMRAP 15 of

400m run

30 wall ball

15 pull ups

Categories: WOD

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