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Bear Canyon CrossFit – WOD

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Warm-up

Trainers Choice (No Measure)

2 Rounds

25 Jumping Jacks

25 High Knees

50 SU

25 Plank Jacks

25 Russian Swings

Metcon

2k Row (Time)

Max Effort 2k Row
Yes 2000 for Men and Women

120 Cal Bike

Can you go sub 7 or 8

12 Min Cap

Zoom

If no cardio equiptment

8 min AMRAP

Burpee

Metcon

Swinging Annie (Time)

Swinging Annie

DU

KB Swings (55#/35#)

Ab mat Sit Ups

50-40-30-20-10 Reps of each
SU X 2

American KB Swing

Scale Accordingly

Extra Credit

Metcon (No Measure)

Stretch

Work on mobility