Bear Canyon CrossFit – WOD

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Bench Press (3RM)

Take 12 Mins to find a heavy 3RM for the day.

Then 3×3 E2M at the weight above

Amanda (Time)

1 Round for time of 9-7-5 reps of:

Ring Muscle-ups

Snatch, 135#/95#
*Squat Snatch

Metcon (Time)


75 OHS For Time

*Pick a weight that scares you, but you can do a big set.

Each time you break 15 HSPU