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Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Clean (8×2)
Squat Clean
E:90
8×2 @80+%
Drop and Reset
Metcon (Time)
10-15-20
Deadlift 155/105lbs
Front Rack Lunge Steps 155/105lbs
Rest 2:00
20-15-10
Deadlift 155/105lbs
Front Rack Lunge Steps 155/105lbs
Time Cap 16 Min
*More Options
– Lighter barbell
Metcon
Extra Credit
Metcon (No Measure)
3×10
DB Bench Press
4×15
Dead Hang to Pause L-Sit Hold