Bear Canyon CrossFit – WOD

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Warm-up

Trainers Choice (No Measure)

Weightlifting

Power Snatch (10×3)

3 EMOM FOR 10min

65+%

Rest Each Time

Metcon

Metcon (AMRAP – Reps)

3min

30 C2B

AMRAP Box jump 24/20

2min rest

3min

50 Air squat

AMRAP Box jump over 24/20

2min rest

3min

50 Push-up

AMRAP Burpee box jump over 24/20

*scale for C2B is pull-up or ring row

Score is total BJO

Extra Credit

Metcon (No Measure)

Seated Alternating DB Front Raise

5×20 (10 Per Side)