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BCF Main – CrossFit

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Main WOD

A: Metcon (AMRAP – Rounds and Reps)

As a 2 person team complete the following

AMRAP 30 of

400m run (alt with partner)

20 Thrusters 95/65

5 rope climbs 15′

1 person starts on run, other starts on thrusters…when runner comes in they take over where partner left off, keep alternating for duration

Categories: WOD

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