Wed

BCF Main – CrossFit

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Main WOD

A: Bench Press (4 x 6 ; add 10-20#)

B: Bar Dips (Weighted AHAP ; max reps)

Dips on a static bar.

C: Metcon (4 Rounds for time)

300m row

5 clean/jerk 135/95

5 burpee over bar

3 sets each for times

Competition WOD

SWOD

S-A: Bench Press (S-A. Build to a Heavy Bench Press in 20 minutes)

S-B: Push Press (S-B. Build to a Heavy Push Press in 20 minutes)

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