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Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Metcon
Metcon (Time)
“FATAL 40” BENCHMARK WOD
Partner Style
For Time
40 Wall Balls (20/14 lb)
40 Hang Cleans (95/65 lb)
40 Pull-Ups
40 Deadlifts (95/65 lb)
40 Push-Ups
40 Box Jumps (24/20 in)
40 Kettlebell Swings (1.5/1 pood)
40 Toes-to-Bar
40 Air Squats
40 Hang Snatches (95/65 lb)
40 Double-Unders
40 Sit-Ups
40 Burpees
400 meter Run at start and after each 40-rep movement
Split Reps
Split Run 200
Scale Accordingly
Extra Credit
Metcon (AMRAP – Reps)
AMRAP 9 Minutes
Climb the Ladder by 1s
1 Squat Clean 205/135lbs
1 Muscle Ups
2/2, 3/3, 4/4, etc.
High skill and pretty heavy for this ladder. No need to push hard out of the gate, it’ll come back to bite you really quickly. Efficient movement is the name of the game here.