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Bear Canyon CrossFit – WOD

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Warm-up

Trainers Choice (No Measure)

2 Rounds

10 Cal

10 Air Squat

10 Kips on Rig

10 Scap Pull ups

5 Reverse Burpee

Weightlifting

Clean (6×3)

Squat Cleans

Every 2mins x 6 sets

Building from 70% to a tough set of 3

Scale Accordingly

Metcon

Metcon (AMRAP – Reps)

12min AMRAP

3-6-9-12…

Overhead Squats @ 95/65

Pull Ups
Scale Accordingly

Accessory work

Metcon (No Measure)

3 sets

AMRAP set of Dips

-30 sec rest-

10 KB Upright Rows

-2min rest-