Thurs

BCF Main – CrossFit

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Main WOD

A: Mobility with Rich (No Measure)

Mobilize, stretch, roll, flow

Competition WOD

A: Metcon (No Measure)

Aerobic capacity

45 min row

1st 500m for time

Remainder @ 75%

Record 500m time and total distance

A1: 500m Row (Time)

Max Effort 500m Row

A2: Metcon (Distance)

45 min row for meters @ 70-75%

B: Metcon (No Measure)

Take 15-20 min and work on HS walk and MUs / transitions