Bear Canyon CrossFit – WOD

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Power Clean + Split Jerk + Squat Clean + Split Jerk

Clean Complex

Every 3:00 for 18:00

Power Clean + Split Jerk + Squat Clean + 2 Split Jerk

*starting 70-% of limiting lift and increasing to max for day

Metcon (3 Rounds for calories)

“This Velvet Grove”

3 Sets:

7:00 AMRAP

30 Toe to Bar

20 Burpees to Target 6” above reach

4/3 Rope Climbs

Max Cal Row in Remaining Time.

Rest 3:00 b/s

Goal: ~2:00 on Rower to Finish Each Set

~40/32 Cals

RX+:

3 Sets:

7:00 AMRAP

30 Toe to Bar

20 Burpees to Target 12” above reach

5/4 Rope Climbs

Max Cal Row in Remaining Time.

Rest 3:00 b/s