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Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)


Back Squat

Back Squat

6 @60%

5 @70%

4 @80%

3 @85%


Scale Accordingly


Metcon (AMRAP – Rounds)

Metcon (AMRAP – Rounds)

15min EMOM

Min 1: 30 Air squat

Min 2: 15 Bar facing burpee

Min 3: 10 Unbroken thruster 135/95

*score is number of rounds in which all reps are completed within the minute (max 15)

*thrusters must be unbroken to count toward score

*must complete all rounds to score as Rx

*if scaling thruster, prioritize going unbroken with a slightly challenging load rather than using too heavy of a load that causes you to have to break in order to complete 10 reps

Extra Credit

Metcon (No Measure)


Seated Alternating DB Curls

8 Per Side

5x:20-:30 GHD Hold

Body Parallel w/ground