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Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)


Overhead Squat (10×5)

5 E 1:30



Metcon (AMRAP – Reps)

“Apocalypse Thou” – For Reps

AMRAP 18 Minutes

Max Rep DB Box Step Overs 50/35s to 24/20″

Every Minute including 0:00, perform 1 Dirty DB Complex 50/35s

A Dirty DB Complex is a: Double DB Deadlift + Double DB Clean and Jerk + a Cluster. The DBs go to the ground for each movement in the complex.
Scale Accordingy

Extra Credit

Metcon (No Measure)

Strict Pull Ups


Add range of motion as needed

Barbell Overhead Walking Lunge Steps


8 Per Side

Arms Up Plank

5 x Max Effort

3:00 Cap Per round – 10:00 Total accumulation Cap