Bear Canyon CrossFit – WOD

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Strength

Power Clean + Clean + Jerk (7×1)

E2Mx 7

start at about 65% build to a heavt

Metcon (AMRAP – Reps)

7 Min Amrap

3,6,9,12,15,18,21…

S2OH 135/95

T2B

Immediately into

3 Min MAX EFFORT CALORIES

score is total reps between the 2 amraps

Accessory work

10 Min ALT EMOM

1) :30 Ring hold on top of rings

2) :15-30 hold in the bottom position of a ring dip