BCF Main – CrossFit
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!!!