Bear Canyon CrossFit – WOD

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Metcon (Time)

For Time: Teams of 2

Saturday Hero Wod

This hero Won is dedicated to Police Officer Sean Tuder, of the mobile AL Police department who was fatally shot on January 20th 2019, while attempting to take a wanted suspect into custody.


1 Mile Run (with partner)

31 Push-ups( each)

Then 20 Rounds


3 Deadlifts (135/95)

3 Clean and Jerk (135/95)

3 Front Squats (135/95)

1 Mile Run

31 Push-ups (each)

(time cap 45)

*Push-ups can be preformed at the same time. Partner A performs a round of 3DEADLIFT, CLEANS AND FRONT SQUATS. Then Partner B performs the second round.