Happy Birthday to Bobby J!

Bear Canyon CrossFit – WOD

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2 Sets

12 Cal Bike or Row

10 Ring Rows

10 Push Ups

12 Kip Swings

30 sec Plank Hold


Power Clean

Take 12mins to find a 1RM

-2min rest/ transition-

Bench Press

Take 12mins to find a 1RM close grip bench press


CrossFit Games Open Workout 16.3 (AMRAP – Rounds and Reps)

Open Workout 16.3

7min AMRAP

10 Power Snatches

3 Bar Muscle Ups

RX+: 75/55, Bar MU

RX: 75/55, Chin Over Bar Pull Ups

Scaled: 55/35, Jumping Pull Ups