Wed

BCF Main – CrossFit

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Main WOD

A1: Bench Press (3 x 5 @ 31X1, add 5-10#…rest 30s A2)

A2: DB push press (3 x 8 @ 31X1 , moderate weight , rest 90s)

Start with DB at front rack

Dip drive press

Recover to shoulder

Use tempo if prescribed

B: Metcon (Time)

30-20-10

Hang power clean 115/75

Push ups…good form, use box if needed

Rx+ / comp – 155/105

D: MU / HSPU ladder (1- fail)

AMRAP 10 min

Start at 1 rep each and add 1 rep each round

Categories: WOD

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