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Announcements

Upcoming Events! Mark you calendars!
Friday, Sept 11 @ 5:30 – Make a Wish BBQ – we are going to get our plaques!
Saturday, Sept 26 @ 10:30 – Hooverball – Team USA defending (again)
Saturday, Oct 31 @ 10 am – Halloween WOD – costume is required
Saturday Dec 5 – Wishing on a WOD
Saturday Dec 12 – Holiday Party – Casino Night

BCF Main – CrossFit

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Main WOD

A: Metcon (No Measure)

3 rounds for time

Work at 75-80%

10 strict pull ups (partner)

15 russian KB swings 53/35

20 V-ups

B: Deadlift (5-3-1 ; 5-3-1 wave load)

C: Muscle-ups (EMOM 6 x 2-5 MU strict)

If you dont have MU , do transitions on low rings or ring dips / pull ups

Competition WOD

A: Back Squat (10-7-5-3-1 , build to a 1 RM , rest 3 b/t)

Set of 10 should be around 70% and build from there

B: Clean EMOM 3 rep (EMOM 5 x 3 reps)

3 full cleans @ 75% +

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 12 of

300m row

12 S2OH 115/75

12 T2B

Try for UB sets across