Bear Canyon CrossFit – WOD

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Warm-up

Trainers Choice (No Measure)

Weightlifting

Power Snatch (20×1)

E:30

HAP

65+%

Metcon

Metcon (Time)

4 Rounds

10 C2B

20 Single arm DB hang c&j 50/35

(10 right/10 left)

30 DU

15min TC

*scale for C2B is pull-up or ring row

*DB hang c&j must be completed 10 right, then 10 left

*scale for DU is SU x 2

Extra Credit

Metcon (No Measure)

4x:20-:30

L-Sit Hold

5×20

Step Through Lunges

10 Per Side