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Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
2 Rounds
250M Row/ 10 Cal
10 Jumping Squats
10 Plank Jacks
10 Pushups
10 Toes to Hands
10 kips on rig
Monster Walks
Weightlifting
Back Squat (10×4)
4 EMOM 10 Min
20×0 tempo
60+%
ZOOM
3030 Tempo
Cash out 2:00min max effort squat with weight
Metcon
Metcon (Time)
21-15-9
Hang Squat Clean 115/85
TTB
Pike Push up from box
Zoom
Hang Squat Clean
Toes to Hands
Pike Push Ups
Scale Accordingly
Extra Credit
Metcon (No Measure)
Z PRESS 4X10
Back Rack Step ups 5×10