TGIF

Bear Canyon CrossFit – WOD

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Accessory work

8:00 AMRAP

8 Dual DB Bench Press

8 Dual DB Bent Over Rows

8 Zottman Curls

Power Snatch

EMOM2

8 @ 55%

7 @ 60%

6 @ 65%

5 @ 70%

4 @ 75%

3 @ 80%

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

4 Ring Muscle-Ups

5 Strict Handstand Push-Ups

6 American KBS 70/53#

7 Box Jump Overs 30/24”

Goal: ~6 Rounds