Bear Canyon CrossFit – WOD

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Warm-up

Trainers Choice (No Measure)

1 Rounds… yes 1

10 Cal

10 Airsquat

10 Burpee

10 Banded God morning

10 Banded High pull

10 Banded press

10 Alt V UP

Metcon

Metcon (Time)

3 Rounds

30 Cal

20 Lateral Burpee over Bar

30 SDLHP 115/80

100 Airsquats

2 Rounds

30 Cal

20 Lateral Burpee over Bar

30 Deadlift 165/115

100 Airsquats

1 Round

30 Cal

20 Lateral Burpee Over Bar

30 Power Clean 185/130

100 Airsquats

40 Min Time Cap

300 total air squats its like a buy-out after completing the 3,2,1 rounds.

1 Partner Works at a time

Scale Accordingly

Extra Credit

Metcon (No Measure)

100 Hollow Body Rocks

50 KB Oblique each side