***Next Wednesday, August 17 6:30pm-8:00pm— BCF’s Lauren Cary of The Jackson Clinics will host an injury/movement screen for the CFR7 athletes. Sign up here to reserve your time slot!

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Muscle Up Technique:
RX: 30 for time
*100 Meter Run every broken set
Fx: 30 Jumping Muscle Ups

2-4-6-8-10-12-10-8-6-4-2
OH Lunge 45/25 (In place)
Burpees to Plate
Atomic Sit up 45/25