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Saturday Dec 12 – Holiday Party – Casino Night

Saturday Feb 13 – Valentine’s Day Massacre

BCF Main – CrossFit

View Public Whiteboard

A: November Challenge (Time)

2k row for time

B1: Bench Press (3 x 8 @ 55% – super set with B2)

B2: Dips weighted (3 x 8 , weighted , leave 3-4 in tank)

Full ROM dips w/ weight

C: Metcon (3 Rounds for time)

3 sets each for time

15 pull ups

10m OH walking lunge 135/95

Rx+ – 155/105

Rest 2 b/t

Competition WOD

A: Back Squat (After a good warm up , build to a 1 RM)

B: November Challenge (Time)

2k row for time

C: Handstand Walk (15-20 min HS walk practice)

Categories: WOD

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