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Join us this Saturday for a fun Partner Wod!

Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)


Good Mornings (5×10)



20 DB Hip Thrusts 50/35


Metcon (Time)

5 Rounds

10 Power Snatch 115/75lbs

15 Box Jump Overs 24/20″

Doing only singles on the Snatch might not be fast enough in this piece, less you can eliminate transition time to almost nothing. You’ll either need the perfect pace for you, or you’ll have to come out hot early and hold on. Being too cautious will leave you in mediocrity.
15 Min Cap

Extra Credit

Metcon (Time)

30 Ring Dips

30 Chest to Bar

20 Muscle Ups

*More Options:

Any Dip Variation

Pull Ups or Ring Rows

Bar Muscle Ups or 40 Toes to Bar if Muscle Ups don’t exist