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Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Clean and Jerk (10×3)
E2M
Full Squat
70+%
Reset each time
Metcon
Metcon (Time)
8 Rounds
20 Single DB OH lunge 50/35
(10 right/10 left)
10 Pull-up
17min TC
Rx+ is C2B and completed within 17min
*scale for pull-up is ring row
Use Barbell if no DB OR kb
Extra Credit
Metcon (No Measure)
5×15 Push Ups
5×10 Curls