Bear Canyon CrossFit – WOD

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Metcon (No Measure)

15 Min

FIND 1RM Bench Press (10 mins)

into 20x 60%

rest 2 mins

Max Reps at 40 %

Rest 2 Mins

10 Min EMOM

a) Supinated Barbell Row x 8 HAP

b) DB Skull Crushers x 15

Rest 2 mins

3x

15 Barbell Front Raise

15 Supinated BB Front Raise

15 Barbell Curls

*Empty Bar

Rest :90 after each set

4x 28’s

7 knee raises / 7 Right oblique crunch/ 7 Left oblique/ 7 leg raises