Happy Birthday to Shanda D.!!
Happy Birthday to Coach Rob.!!!

Bear Canyon CrossFit – WOD

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2:00 Bike/Row


2 Rounds:

10x RIng Row

10x Push Ups

10x Air Squats

10x Sit Ups


Metcon (Time)

Partner WOD:

For Time:

300 Cal Bike or 5K Row.

Partner 1: Row/Bike.

Partner 2: 10x Power Snatch 75/55,15x Sit Ups
Note,One person always rowing or biking,

while the other person is completing one

round of the power snatch and situps.

Alternate rounds until the team

has finished their row, or bike.