Sat

BCF Main – CrossFit

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Main WOD

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 8 of

8 power cleans 155/105

8 box jumps 24/20

30 DUs

Competitive people use 185/135

30/24

B: Metcon (AMRAP – Rounds and Reps)

After 6 min rest

AMRAP 6 of

6 deadlift 255/185

6 burpees over bar

Competitive people use 315/225

C: 1k row -cooldown @ 70% (No Measure)