Bear Canyon CrossFit – WOD

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Warm-up

Trainers Choice (No Measure)

2 Rounds

250/10

5 Burpee

5 Air Squat

5 Tuck jumps

5 good morning with Barbell

Metcon

Metcon (Time)

42-30-18

Deadlift 225/165

Lateral Burpee over Bar

Box Jump Over 24/20

100 Cal

21-15-9

PC 185/130

DB Snatch (L+R=1) 50/35

DB Single Burpee Deadlift

100 Cal

15-12-9

STO 135/95

PVC Ab Mat Sit Up

Burpee Box Jump 24/20

50 Min Cap

Scale Accordingly

1 person works at a time

Extra Credit

Metcon (No Measure)

Floor Press 4×10

Tabata Hollow body rocks