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New Year’s Day 11:30am/3:30pm/4:30pm
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Bear Canyon CrossFit – WOD

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Warm-up

Trainers Choice (No Measure)

Weightlifting

Deadlift (8 Sets)

Deadlift

E1:30

2×6@70%

2×5@80%

2×4@90%

2×1@100%+

Touch and Go

Scale Accordingly

Metcon

Metcon (Time)

2 Rounds

24 Burpee Box Jump Overs 24/20″

22 Toes to Bar

20 S-Arm Alt DB Hang Clean and Jerk 50/35lbs

Rest 2:00

Be smart about your burpee footwork, and these pair with toes to bar back to back almost always messes your midline up more than you think. Switch hands with the DB whenever you like, but the reps need to be even on both sides.
Scale Accordingly

Extra Credit

Metcon (No Measure)

V-Ups

4×15

Banded Strict Pull-ups

5×20

Choose a band that will allow you to stay unbroken