Bear Canyon CrossFit – WOD

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Metcon (No Measure)

10 Min EMOM

1)10-12 incline DB BENCH (incline 2 45s)

2) DB plank Row ( 10 each arm not ALT)

Rest 2 Mins

15 Min EMOM

1) 15-20 BB strict Press

2) 15-20 Ring Rows

3) :30 Hollow Body Hold

Rest 2 Mins

30 Weighted situps

30 situps

30 ALT v-ups