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December 24 5:30am/6:30am/9:30am/11:30am
Closed Christmas Day
December 26 11:30am/3:30pm/4:30pm
New Year’s Eve Closed After 4:30pm
New Year’s Day 11:30am/3:30pm/4:30pm

Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)


Deadlift (5sets)


1×6 @ 67.5%

1×5 @ 77.5%

1×4 @ 87.5%

2×1 @ 97.5%


Touch and Go

This will be your heaviest deadlift day of the cycle aside from your re-test. Next week will be back to week 1 percentages to prime you to PR the following week. Move this week’s percentages as best you can.


Metcon (Time)

4 Rounds

200m Row

25 Box Jump Overs 24/20″

Rest 2:00

The pre-fatigue created by the row will directly affect your ability to move quickly, but you still need to move fast. Find the burpee technique that allows you to stay at a quick, consistent pace. Following this piece be sure to spend time mobilizing your pecs and triceps as the volume is very high.

Extra Credit

Metcon (No Measure)

V-Up Complex


Banded Chin-ups


Choose a band that will allow you to stay unbroken. Chin ups are hands facing your body.