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BCF Main – CrossFit

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Main WOD

A: Metcon (Time)

As a 2 person team

3 rounds each of

10 alt DB snatches 45/30

10 1 arm OH squat (5 each arm)

Each person will do 10 DB snatches, then 10 OH squats, 3 rounds each

B: Metcon (Time)

3 rounds each of

50 DUs

20 GHD sit ups

C: Metcon (Time)

3 rounds each of

20 pull ups

20 OH squats 75/45

Competition WOD

B: CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups

A: Metcon (Time)

3 rounds for time

50 DUs

15 pull ups

10 power snatch 135/95

Categories: WOD

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