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Bear Canyon CrossFit – WOD

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Warm-up

2 Sets

15 Cal Bike or Row

12 Step Ups

10 Empty Barbell Clean & Press

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of 2 (split up however you want)

30min AMRAP

2 Rounds

25 Hang Power Cleans @ 135/85

50 Box Jump Overs 24/20

25 Hang Power Cleans @ 135/85

50 Cal Bike or Row

-then-

2 Rounds

25 Hang Power Snatches @ 95/65

200 DU

25 Hang Power Snatches @ 95/65

50 Cal Bike or Row

If you finish 4 rounds go back to

the beginning