Wed

BCF Main – CrossFit

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Main WOD

Competition WOD

A: Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 8 of

8 C2B pull ups

8 Burpees

A: Big Nancy (Time)

5 rounds for time of

400m run

10 OH squats 135/95