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Bear Canyon CrossFit – WOD

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Warm-up

Trainers Choice (No Measure)

Metcon

Metcon (No Measure)

Misfit Medley #4

AMRAP 5 Minutes

10 DB Snatch 50/35lbs

5 Chest to Bar Pull Ups

Rest 2:00

For Time

100/60 Calories on AAB

5 Min Cap

Rest 2:00

AMRAP 5 Minutes

8 DB Snatch 50/35lbs

4 Bar Muscle Ups

Rest 2:00

For Time

35 Overhead Squats 155/105lbs

Bar comes from ground

5 Min Cap

Rest 2:00

AMRAP 5:00

6 DB Snatch 50/35lbs

3 Ring Muscle Ups

Extra Credit

Trainers Choice (No Measure)