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Happy Birthday to Karen Amond and Ryan Sanders!
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Metcon
Metcon (No Measure)
3 Rounds:
1min. of Toes-To-Bar
1min. of American KB Swings 53/35
1min. of Box Jumps 24/20″
1min. of Assault Bike for Cals
1min. of Barbell Thrusters 45/35lb
1min. Rest
Rest 3min. (Including the 1min.)
3 Rounds:
1min. of Russian Twists (w/ 5lb Plate)
1min. of Rowing For Cals (Goal: 20/15)
1min. of Plank
1min. of Ball Slams (30/20lb)
1min. Rest
Fight Gone Bad style today. That second section should be pretty ab intensive, so get ready for the ab pump
Sent from my iPhone
Extra Credit
Metcon (No Measure)
12-10-8-6-4-2
Ring Dips
DB Box Step Overs 35/20s to 20/16″