Wed

BCF Main – CrossFit

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Main WOD

Metcon (AMRAP – Rounds and Reps)

5 rounds @ 80%

400m run

5 back squats 225/155

10m HS walk/attempts

Accessory Work

Chin Up (3 x 12-15)

Palms facing you.

Lying Tricep Extensions (Lay on back and use DBs 3 x 12 @ 31X1)

Use BB or DB.