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Bear Canyon CrossFit – WOD

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Metcon (No Measure)

7 Min Amrap:

Barbell Hip Thrusts

rest 2 Mins

7 Min Amrap:

DB Bulgarian Splits Squats (alt 10 each Leg)

Rest 2 Mins

7 Min Amrap:

HVY Russian Swings

Rest 2 mins

7 Min Amrap:

Deficit Pushups

Rest 2 mins:

7 Min Amrap

Barbell “21s”


20x Bench Dips
Pick a weight for the Hip Thrusts that you can do 15-20 on the first set and then 10s on out. moderately heavy.

– Split squats back foot is elevated and holding dumbells at the sides.