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BCF Main – CrossFit

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Main WOD

Metcon (Time)

800m run

75 push ups

50 pull ups


50 TTB

75 air squats

800m run

Time cap – 30 min

Scale to finish

If you do not scale , the wod stops at 30 min and it’s a DNF….so scale to finish as needed

Metcon (Weight)

At the 35 min mark begin to establish a 3 RM front squat in 10 min

Categories: WOD

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