Bear Canyon CrossFit – WOD

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Strength

A: Deadlift (EMOM x 10)

2 Deadlifts. Not Touch and Go. Reset each Rep.

Focus on getting tight in the setup then move.

Pick a weight and maintain the whole EMOM. Start about 75%

Metcon (AMRAP – Reps)

15 Min AMRAP:

Row 2k

Remaining Time: Run 200m then Max set of Ring Dips (when you break go run again)