Sat

BCF Main – CrossFit

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Main WOD

Rest 7 min b/t WODs

A: Metcon (Time)

21-15-9 of

Burpees

KB swing 70/53

B: Metcon (Time)

3 rounds of

30 cal row

20 Deadlift 135/95

10 HSPU / S2OH 135/95

C: Metcon (Time)

12-9-6 of

Snatch 135/95 (Rx+) or 115/75 (Rx)

MU / C2B (MU Rx+)