Bear Canyon CrossFit – WOD

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Warm-up

Warm up

500 m row or 25 cal bike

Than 2 rounds

10 Banded good mornings

10 Band pull apart

10 kip swings

10 air squats

10 push up

Metcon (Time)

35-25-15

Hang DB Snatch 50/35

Box Jump Over 24//20

Toes to Bar

-then-

35-25-15

Back Squat 155/105

Lateral Burpee Over Bar

Double Under x4

-then-

35-25-15

Push Jerk 115/85

Cal Erg

Pull Up

40 Minute Cap