Sunday

Bear Canyon CrossFit – WOD

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Warm-up

Trainers Choice (No Measure)

2 Rounds

10 Cal

10 Air squat

10 Tuck jumps

10 Medball Cleans

10 Pushups

Weightlifting

Power Snatch (10×3)

3 EMOM

HAP

Metcon

Metcon (AMRAP – Reps)

AMRAP 18 Min

16 Calorie

12 Wallballs 20/14lbs

8 Burpee Box Jump Overs 24/20″

Extra Credit

Metcon (No Measure)

Double Tabata

Hollow Body Rocks/Supermans