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Bear Canyon CrossFit – WOD

View Public Whiteboard

Warm-up

Trainers Choice (No Measure)

Metcon

Metcon (Time)

Ahmaud Arbery

Run 2.23 Miles

Rightinto

8 Rounds

5 PC 185/125

25 Wallball 20/14

Scale Accordingly

If no WB sub for thruster


Scale Accordingly

Extra Credit

Metcon (No Measure)

Seated Alternating DB Curls

3×10

5 Per Arm

Banded Hamstring Curls

4×20

Plank

5 x1:00

Add weight as needed