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Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Back Squat (20×1)
E :30
65+%
Scale Accordingly
Metcon
Metcon (Weight)
17min running clock:
0:00-10:00
For time
21-15-9
Power clean 135/95
Push-up
then
21-15-9
Back squat 135/95
Pull-up
10min TC
10:00-17:00
Find Heavy Power clean for Day
Extra Credit
Metcon (No Measure)
4×15
Seated DB Strict Press
5×20
V-ups