Wed

BCF Main – CrossFit

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Main WOD

Turkish Get Up (30 reps – 15 min cap)

Alternate reps each arm, good movement is a must, use a weight that allows that

Metcon (Time)

3 rounds at 80%

60 DUs

30 no push up burpees

15 HSPU

5 Power snatch 115/75

Back Squat (3 x 8 @ 60-65%)