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Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
2 Rounds
400M Row/ 20 cal bike
10 EBB Thrusters
5 Burpee
10 Lunges
Metcon
Metcon (Time)
Teams of 2
20 Rounds for time
Alternate rounds of:
12/10 Cal Row/ 12/10 Cal Bike/ 12/10 Cal Ski
10 Thruster 45/35
8 Front rack lunge 45/35
6 Lateral burpee over empty bar
into partner Annie
50-40-30-20-10
Ab Mat Sit Ups
DU/SU
(each do 50-40-30-20-10 can can’t move to next movement until partner is done)
Extra Credit
Metcon (No Measure)
Stretch
Work on mobility