Wed

BCF Main – CrossFit

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Main WOD

Metcon (No Measure)

3 sets not for time

12-15 TTB

1-2 legless rope climbs

40-60 DUs

Metcon (AMRAP – Rounds)

EMOM 20

Odd- 100m run + 3/1 bar MU

Even- 5 deadlifts 225/155

5 box jumps 30/24
Pair up with someone and share a station….start on alternate minutes