Bear Canyon CrossFit – WOD

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Deadlift (5×5)

E2M x5 65% for 5 reps TNG

Metcon (AMRAP – Rounds and Reps)

10 Min Amrap: “Cindy”

5x pullups,

10x pushups,

15 airsquats

rest 2mins 5 Min Amrap:

20 Alt DB Hang Snatch,

10 Single Arm DB Thrusters 5 right/5L

Rest 2 Mins

5 Min Amrap:

Landmine Situps

5 with Right arm/ 5 left/ 5 both
* Push the Cindy try for an Emom or shoot for 15 rounds depending on your bodyweight skills.

* Same DB fro Snatches and Thrusters

* Landmine empty barbell on the ground, with a straight arm and legs straight do a situp. Set the bar over the chest.