Bear Canyon CrossFit – Open Gym

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Snatch High – pull + Snatch (2@ 70%, 2@ 75%x4)

Snatch Pull (2@95% x 3)

Back Squat (3×3 @75%)

Metcon (AMRAP – Rounds and Reps)

10:00 AMRAP

100ft Dual DB Overhead Carry 35/25

10 Dual DB Step-Overs 24/20”, 35/25

15 Box Jumps 24/20”

Goal: 6 Rounds

Metcon (No Measure)

Gymnastics (Before or After Main WOD)

Every 75sec, 6 Sets

Practice Handstand Walk

Conditioning:

Running with Vest

4 Sets:

600m @5km pace

R: 30 seconds

200m @3km pace

R: 30 seconds

200m @1 mile pace

R: 2:00 minutes between sets