Bear Canyon CrossFit – WOD

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Warm-up

Trainers Choice (No Measure)

Weightlifting

Banded Russian KB Swings (10×10)

10 EMOM 10 Min 53/35 Red band

Metcon

Metcon (Time)

“BURPTACULAR”

10-9-8-7-6-5-4-3-2-1 Reps For Time

Burpees

Kettlebell Thrusters (53/35)

Kettlebell Sumo Deadlift High-Pulls

Burpees

American Kettlebell Swings
Only use 1 KB

The KB Thruster is single arm and you can switch arms when needs

Extra Credit

Metcon (No Measure)

Come watch the bears kick butt this weekend