Sat

BCF Main – CrossFit

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Main WOD

A: Metcon (Time)

Feeling Great at 48….Monster Mash

21-15-9 of

HSPU or heavy DB press

OH squats 115/75

Rest 8 min then B

B: Metcon (Time)

3 RFT of

50 DUs

15 T2B

10 Hang cleans 135/95

Rest 8 min then C

C: Metcon (Time)

30-20-10 of

Deadlift 155/105

Box jump 24/20

HRPU

D: Muscle-ups (48 MU for time….if you want to celebrate)