Bear Canyon CrossFit – WOD

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Gymnastics

3 Sets

7/5 Ring Muscle-Ups

25ft HS Walk

5/3 Ring Muscle-Ups

R: 2:00 b/s

Metcon (4 Rounds for time)

“Top Gun”

Every 5:00 for 20:00

400m Run

10 Burpee Pull-Ups

50ft Dual DB Suitcase Lunges 50/35#

Goal: 3:30-4:00/Round

Cap: 4:30/Round

RX+:

Every 5:00 for 20:00

400m Run

8 Burpee Bar Muscle-Ups

50ft Dual DB Suitcase Lunges 70/50#