Bear Canyon CrossFit – WOD

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Applied Strength

3 Position Snatch (5×1)

3-POS Snatch (pos.1,2,3) Reset and regrip on pos.3 from floor x 5 sets E2M start at 60%

Metcon (Time)

4 Rounds For Time

25 S2OH 115/80

400m Run
*S2OH efficiency will be huge here. Widen that stance in your dip and drive and focus on dropping under the bar to save the shoulders. butt… Push Press is faster can you go UB?

Accessory work

4x 30 on 30 off Sandbag Bear Hug Hold.