Happy Birthday to Karen Amond and Ryan Sanders!

Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)


Metcon (No Measure)

3 Rounds:

1min. of Toes-To-Bar

1min. of American KB Swings 53/35

1min. of Box Jumps 24/20″

1min. of Assault Bike for Cals

1min. of Barbell Thrusters 45/35lb

1min. Rest

Rest 3min. (Including the 1min.)

3 Rounds:

1min. of Russian Twists (w/ 5lb Plate)

1min. of Rowing For Cals (Goal: 20/15)

1min. of Plank

1min. of Ball Slams (30/20lb)

1min. Rest

Fight Gone Bad style today. That second section should be pretty ab intensive, so get ready for the ab pump

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Extra Credit

Metcon (No Measure)


Ring Dips

DB Box Step Overs 35/20s to 20/16″