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BCF Main – CrossFit

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Main WOD

A: Behind The Neck Jerk (Conga style….3 rep in 15 min)

B: Metcon (Time)

Partner WOD

As a 2 person team complete the following 1 person working at a time

2500m row

250 Air squats

120 pull ups

60 HSPU / 120 CGPU

Competition WOD

A: Metcon (No Measure)

4 rounds NFT

-Handstand walk 20 meters

-5-10 HSPU perpendicular to wall

-5-10 thighs to bar

-10 ring swings

-5-10 tuck to frog on parallettes

-10 pistols with PVC overhead

20 min

B: Metcon (No Measure)

30 min easy AD or row

Categories: WOD

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