Announcements
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Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Monster Walk
then
Row 500m/20 Cal
15 Hang Squat Clean Thrusters (barbell)
15 Scap Pull ups
Row 250m/10cal
15 Push Press
15 Kips on rig
Row 100m/5 cal
15 Push up
15 alt V -UP
Weightlifting
Power Snatch (15×2)
E:45
HAP
Drop and reset
Metcon
Metcon (Time)
30 Hang Power Clean 155/105
30 Burpee over bar (lateral)
30 Push Jerks
30 TTB
30 Pull ups
30 Deadlift
Extra Credit
Metcon (No Measure)
Trainers Choice
5×15 Reverse Curls
100 Ab Mat Sit-ups