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Happy Birthday to Jared Humphries and Erin Windauer!

Bear Canyon CrossFit – WOD

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Strength

Snatch Grip Deadlift

A) Snatch Grip Deadlift

3 reps Every 2 minutes x 6 sets

Building from 100% of your best snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

14min AMRAP

20/14 Calories

10 Front Squats (From the Floor)

50 DU

10 Back Squats (From the Floor)

Scaled: 95/65, 75 Single Unders

RX: 115/75

RX+: 135/85

Accessory work

3 Sets

30 sec Barbell Curls

-15 sec rest-

30 sec Banded Tricep Extensions

-15 sec rest-