4th of July – WE ARE CLOSED! Go have some fun with your families, I know we will be!

BCF Main – CrossFit

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Metcon (AMRAP – Rounds and Reps)


200m run

3 box jumps 34/30

1 clean – full

1 front squat

1 jerk

AHAP with good form

Count each move as a rep

Run = 1 rep
Start at 70%+ of max C/J

Build over sets if possible

Metcon (Time)

50 cal row

25 wall walks –

chest . thighs , nose to wall

800m run

Categories: WOD

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