Wed

BCF Main – CrossFit

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Competition WOD

Main WOD

A: January Monthly Challenge (Time)

20 Wall Walks for Time

B: Metcon (4 Rounds for time)

4 sets each for times

300m row

15 ball slams

10 V-ups

5 burpees

Rest 3 min b/t sets
these are sprint sets , full effort

Categories: WOD

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