Bear Canyon CrossFit – WOD

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Strength

Deadlift (3×5)

DELOAD WEEK

E2M

set1) 40%x5

set2) 50%5

set3) 60%x5

Pull-Up Dip Alpha (10 Rounds for reps)

EMOM 10 Min

5 Strict Pull-Up

5 Strict Ring Dip

Metcon (Time)

For TIme:

27-21-15-9

Calories Row

Wallball shots 30/20 *use a heavier wallball than normal

Accessory work

30 Wall Walks with a 3 second hold at the top on each rep