Bear Canyon CrossFit – WOD

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Strength

Snatch

A) Squat Snatch

3 Snatches + 1 OHS

EMOM x 8 Sets

Building from 50%

Keep the Complex Touch & Go

Metcon

CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
*Power Cleans not Squat Cleans

Scaled: 95/65

RX: 135/95

Accessory work

8 Sets

20 sec Flutter Kicks

10 sec V-Ups