Wed

BCF Main – CrossFit

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Main WOD

Metcon (Time)

3 rounds for time of

400m run

15 thrusters 95/65

15 pull ups

Rx+ – 135/95

12 min cap

Metcon (Time)

21-15-9 of

KB swing 70/53 – full

Box jump 30/24

8 min cap

Deadlift (10-7-5-3-1 , start at 75%)

Comp class