Announcements
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Complete quarantine BINGO for your chance at a WHOOP
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Snatch (7×2)
Snatch
7×2 @85%
Drop and Reset
E2M
Full Squat
We could list out in fantastic detail the nuances of every section of this movement, but you’ve been working on those all year, so we just ask that you continue to respect their ability to help you just as much as the weight itself.
Metcon
Metcon (AMRAP – Reps)
AMRAP 15 Minutes
20 DB Farmers Hold Alternating Reverse Lunges 50s/35s
10 Devils Press 50s/35s
20 DB Farmers Hold Alternating Reverse Lunges 50s/35s
Rest 1:00
10 Devils Press 50s/35s
20 DB Farmers Hold Alternating Reverse Lunges 50s/35s
10 Devils Press 50s/35s
Rest 1:00
Repeat
Check Misfit WOD for specific modifications.
Extra Credit
Metcon (No Measure)
Banded Strict Pull Ups
5×20
50 Weighted Ab Mat Sit-ups