Friday

Aug 14, 2020 | W.O.D.

Bear Canyon CrossFit – WOD

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Warm-up

Trainers Choice (No Measure)

2 Rounds

10 Cal

10 Air Squat

10 Push ups

10 Kips on Rig

Weightlifting

Power Snatch (10×2)

75%

Drop and reset

EMOM

Scale Accordingly

Metcon

Metcon (AMRAP – Reps)

AMRAP 8 Minutes

10 Thrusters 95/65lbs

10 Pull-ups
Scale Accordingly

Sub Ring Rows or Supinated Rows

Extra Credit

Metcon (No Measure)

5×10 Feet Elevated Push up

30 TGU (15 Each side)

100 Ab Mat Sit Ups