Bear Canyon CrossFit – WOD

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Warm-up

Trainers Choice (No Measure)

Metcon

Metcon (Time)

Partner Wod

2001M Row or Run

9 Power Snatch 135/95 (Each)

11 CTB (Each)

100 Power Cleans 135/95

100 Wall Balls 20/14

100 TTB or Ab Mat Sit Ups

43 Bar Facing Burpees

71 Calories Assault Bike

40 Min Cap

Scale Accordingly
Today, we do our best to remember a day that changed millions of lives forever the best way our community knows how – through sweat and camaraderie. For nearly 3,000 American families including 343 firefighters and 71 law enforcement officers, September 11th changed more than most of us can comprehend. Today, we celebrate the lives of those who were taken from us prematurely, and show gratitude to our public service men and women who continue to serve us to this day.

Extra Credit

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