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Bear Canyon CrossFit – WOD
Strength
Snatch (15×1)
15×1 EMOM at 70-75% of 1rm. Do not max out work on consistency at that moderate weight.
Snatch (15×1)
15×1 EMOM at 70-75% of 1rm. Do not max out work on consistency at that moderate weight.
Metcon (Time)
21-15-9
Pwr Snatch 96/65
Pullups 21s/ctb 15/ Bar MU 9
Rest 2 mins
9-15-21
Bar MU/CtB/Pullups
Thrusters 95/65
25 Min Time Cap
scale- ring rows/ banded/ pullups. Or a variation of the 3. Make the 9s your more difficult variation