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Bear Canyon CrossFit – WOD

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Muscle-ups (10×5, 10×3)

10×5 Banded Muscle Up transitions from low rings.

then into

10×3 Kipping from hollow body with hip pop to the rings.

Metcon (AMRAP – Reps)

3 Rounds

6 Min Amraps:

Row 1k

Remaining Time HSPU

rest 2 mins between sets