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Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Deadlift (5×10)
E3M
70%
Metcon
Metcon (Calories)
AMRAP 2:30 x 8
10 Power Snatch 95/65lbs*
Max Calorie Row in Remaining Time
Rest 2:00
*Add 10/5lbs per round
Score is total calories.
Scale Accordingly
Extra Credit
Metcon (No Measure)
Strict Press
3×10
Banded Hamstring Curls
4×15
V Ups
5 x20