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Bear Canyon CrossFit – WOD

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Warm-up

Trainers Choice (No Measure)

Metcon

Dork (Time)

6 rounds for time of:

60 Double Unders

30 Kettlebell Swings, 1.5/1 pood

15 Burpees

Scaling:

Reduce the reps and/or number of rounds in order to keep the volume manageable. Aim to complete the workout in less than 25 minutes.
Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that.

He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase.

He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members.
To learn more about Dork click here
American Swings

If you don’t have a KB or DB To Swing Sub SDLHP( Sumo Deadlift High Pull) Focus on snapping open your hips on either one, leg drive being 2nd focus, and arms more along for the ride than actually doing the work…

95/65 SDLHP