Bear Canyon CrossFit – WOD

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Warm-up

Trainers Choice (No Measure)

Metcon

Metcon (Time)

40min. to get as far as possible…

500M Row (250m each) 40 Cal Bike

200 Double Unders

500M Row

175 Med Ball Cleans 30/20

500M

150 American KB Swings 53/35

500M Row

125 Med Ball Sit Up pass to partner

500 Row

100 KB Suitcase DL 50 each side

500M Row

75 Push-Ups on med ball

500M Row

50 Burpee over KB

Teams of 2. Ony 1 partner works at a time.

Extra Credit

Metcon (Time)

Loop Run