Friday

Bear Canyon CrossFit – WOD

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Warm-up

Trainers Choice (No Measure)

Weightlifting

Sumo Deadlift (10×3)

3 EMOM

HAP

Metcon

Metcon (Time)

12 Min to complete

6 Bar Facing Burpee

10-1 Thruster 135/95

6 BFB/10 Thruster

6BFB/9 Thruster

6 BFB/ 8 Thruster……

Extra Credit

Metcon (No Measure)

3×10

Sandbag Bear Hug Lunge Steps

4×15

Standing Simultaneous DB Curls

5x:20-:30 GHD Hold

Body Parallel w/ground