Sat 4th of JULY!

BCF Main – CrossFit

View Public Whiteboard

A: Metcon (Time)

1 mile run

Rest 5 min

AMRAP 12

7 squat clean thrusters 155/105

4 MU

Rest 5 min

AMRAP 12

17 deadlifts 185/115

76m OH carry 135/95

Rest 5 min

AMRAP 12

20 tire flips

15 KB swing 70/53

Rest 5 min

1 mile run

You can split this and make it a team WOD or go solo….Im going solo, your choice.

Happy 4th!! AMERICA!!!

Categories: WOD

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