Mondaze

Bear Canyon CrossFit – WOD

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Strength

Front Squat (5×7)

E2M 7 reps for 5 Sets. Build to a heavy set of 7.

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

3/6/9/12/15…. as far as possible

Thrusters 95/65

Pullups

Accessory work

3x 1 min on 1 min Off

Heavy Sandbag Hold