Bear Canyon CrossFit – WOD

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Bench Press (HAP)

Take 12 mins to build to a Heavy Single for the Day, try not to fail your heavy single.

As you build you will match your 5rm and your 3rm from the previous weeks before attempting your 1RM.


E2M x 3 Sets

3×1 at the heavy single for the day.

Metcon (Time)

18 Min CAP

Row 60 Cal

30 Pwr Snatch 135/95


30 OHS 135/95

60 DL 135/95

30 MU ( ring preferred ) or strict pullup + dip 1/1