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BCF Main – CrossFit
Main WOD
A: Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
B: Metcon (3 Rounds for time)
30 burpees
30 S2OH 95/65 Rx+/comp – 115/75
Rest 90s
20 burpees
20 S2OH 115/75 Rx+/comp – 135/95
Rest 90s
10 burpees
10 S2OH 135/95 Rx+/comp – 165/115
Time cap – 12 min
C: 2 position pause clean (Build over sets for 15-20 min)
1 clean from above knee w/2 sec pause
1 clean from below knee w/2 sec pause