Bear Canyon CrossFit – WOD

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Metcon (AMRAP – Rounds and Reps)

In a Team of 3 Complete the following:

36 Min AMRAP

Partner 1) Rows 1k

Partner 2&3)

200m Run Together

30 Synchro Burpees

30 Synchro Hang ALT DB snatch

30 Wallballs

10 Bear Complex 155/105 (weight should be moderately heavy)

*when partner 1 finishes their Row, partner 2 will go to rower for a 1k row and continue on with the AMRAP. Then Partner 3 will move over to the rower after 2 finishes.