Announcements
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Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Monster Walk
into
3 Rounds
250M Row/10 Cal
10 Burpee
10 Glute Bridge
10 Front Squat (2 sec hold at bottom with barbell
Weightlifting
Clean (9X1)
Squat Clean
Wave Loading
E:90
3 @ 70%
2 @ 75%
1 @ 80%
3 @ 75%
2 @ 80%
1 @ 85%
3 @ 80%
2 @ 85%
1 @ 90%
Drop and Reset
Metcon
Metcon (Time)
25 Calorie
10 Power Cleans 205/140lbs
Rest 2:00
20 Calorie
8 Power Cleans 205/140lbs
Rest 2:00
15 Calorie
6 Power Cleans 205/140lbs
Rest 2:00
10Calorie
4 Power Cleans 205/140lbs
Extra Credit
Pull-Up Dip Alpha (10 Rounds for reps)
EMOM 10 Min
5 Strict Pull-Up
5 Strict Ring Dip