Bear Canyon CrossFit – Open Gym

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Power Snatch + Hang Snatch + OHS (3 x 3 @ 70%)

Hang is from the knee

Halting Snatch Deadlift + Snatch Pull + Snatch Pull From Power Position (5 x 3 @ 80%)

1 halting DLs + 1 pulls + 3 pulls from power

position = 5 total reps per set

Back Squat (4 x 4 @ 80%)

2 Pause BSQ + 2 BSQ = 4 reps

Metcon (Time)

For TIme:

Row 500m/400m

25 HPC 135/95 or 115/75

Row 500/400m

25 S2OH

Row 500/ 400m

25 BSQ

Accessory work

7 min TIme Cap

10-9-8-7-6-5-4-3-2-1

Toes to bar