Sunday

Bear Canyon CrossFit – WOD

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Warm-up

Trainers Choice (No Measure)

Weightlifting

Clean (5×3)

3 Squat Clean Every 2 min

Reset Each time

Metcon

Metcon (Time)

4 Rounds

1,000/800m AAB

30 Alternating DB Snatch 50/35lbs

Consistent, steady movement on both elements will get you the best score here. If you can fight to hold onto the DB and still breath, you’ve got a shot at a really good score.
Scale Accordingly

Extra Credit

Metcon (Time)

5 Rounds

12 GHD Sit Ups or PVC Ab Mat

12 Push Ups