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Bear Canyon CrossFit – WOD

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Warm-up

2 min Bike

2 Sets

10 Push Ups

10 Kip Swings

30 sec Side Plank each side

Strength

Strict Press

A1) Strict Press

6 reps @ 21×2 Tempo

Building small each set

*Note: Start at a comfortable weight and build as long as you can maintain the tempo.

-20 sec rest-

Pull-ups

A2) Wide Grip Strict Pull Ups

Max Unbroken Set @ 30×1 Tempo

*Banded if needed

Hold that tempo!!

*For the grip, hands are outside of the shoulders.

-20 sec rest-

A3) 3 Point DB Elbowing Row

8-10 reps each arm

-20 sec rest-

A4) KB Crush Grip Floor Press

15-20 reps @ 30×1 Tempo

-20 sec rest-

A5) FLR on Low Rings

30-60 seconds

-90 sec rest-

x 4 sets

Complete A1-A5 in a 35 minute window. NO lollygagging, work through your sets 😉

Metcon

Metcon (Time)

For Time

20 KBS

20 Calories

10 KBS

10 Calories

Scaled: 35/26

RX: 55/35

RX+: 70/55

7min Time Cap

*Note: This should be really fast. If you are not breathing hard then you are not trying.