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Bear Canyon CrossFit – WOD

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Warm-up

Trainers Choice (No Measure)

2 Rounds:

10 Cal Bike/Row

10x Push Ups

10x Box Step Ups

:30 FLR

Metcon

9/11 Memorial WOD (2020) (Time)

For time:

2001m Row/ 110 Cal Bike

-into-

9 Rounds

11 Hang Power Cleans @ 95/65

11 Wallballs @ 20/14

11 Box Jump Overs @ 24/20

Accessory work

3 Sets

30 sec Side Plank (L)

30 sec Middle Plank

30 sec Side Plank (R)

-30 rest-