Happy Birthday to Kristina M. and Devon H.!

Bear Canyon CrossFit – WOD

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2 Rounds:

10 Cal Bike/Row

20x Band Pull Aparts

30′ Banded Side Step R/L


Hang Clean

A) 4 Hang Squat Cleans + 1 Hang Power Clean

Every 90 seconds x 6 sets

Keep weights light and fast.

Focus on controlling the bar


Metcon (Time)

10,8,6,4,2 reps of:

Bar MU’s

Front Squat, “from floor.” 185/125.

Time Cap: 12 minutes.

Accessory work

Happy Friday!!!!

Lets work on more mobility!!!

Be prepared for monday 🙂