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Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Banded Russian KB Swings (10×10)
10 EMOM 10 Min 53/35 Red band
Scale Accordingly
Metcon
Metcon (4 Rounds for time)
(0-10min.)
5 Rounds For Time:
6 Power Cleans 185/135
12 pull-ups
*RX+ CTB Pull-Ups
*If you are not done by 9min. you should probably stop and get ready for part 2.
(10-15)min.
100 Double Unders
25 Burpees over Bar
(15-25min.)
For time:
21-15-9
HSPU
TTB
Box Jump Over 24/20
(25-30)
100 Double Unders
25 Burpees over Bar
BE AWARE of the time caps for each section
Extra Credit
Metcon (No Measure)
ROMWOD
MOBILITY