Bear Canyon CrossFit – WOD

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Warm-up

Warm-Up:

12:00 EMOM

min 1: 45sec Row

min 2: 20-30sec Handstand Hold + Weight Shifts

min 3: 30sec Alt DB Snatch *light

min 4: 30sec KB Dead-Bugs

Metcon (AMRAP – Rounds and Reps)

“Good Will Hunting”

8:00 AMRAP

16/13 Cal Row

50ft Handstand Walk

4:00 Rest

8:00 AMRAP

12/10 Cal Row

6 Devils Press 35/25#

4:00 Rest

8:00 AMRAP

8/7 Cal Row

25ft Handstand Walk

4 Devils Press 35/25#