Wed

BCF Main – CrossFit

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Main WOD

Metcon (5 Rounds for time)

Every 7 min for 35 min

800m run

15 bench press UB – AHAP

Plan on 90s of rest

Muscle-ups (3 x max reps ; rest 4 min b/t)

Comp class mandatory

All others optional

Accessory Work

Metcon (No Measure)

12 min at easy pace

12 push ups @ 31X1

12 GHD sit ups

12 cal AB