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Thanksgiving Hours-Thursday 28th (9/10:15) Friday 29th(11:30/3:30/4:30/5:30)

Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)


Front Squat (5×6)

Front Squat

5×6 @ 82.5%



Metcon (Time)

2 Rounds

30 Wallballs 30/20lbs

20 Bar Facing Burpees

10 Sandbag Cleans 150/100lbs

Rest 2:00

The wallballs should be an inconvenient buy-in for the rest of the workout, where your burpee pace and ability to stay on top of the sandbag for quick singles is the difference maker.
We also have the 75# bags and stones that you can use

Extra Credit

Deadlift (5×4)


4 @ 70%

4 @ 80%

4 @ 80%*

4 @ 80%

4 @ 70%

*Add weight for middle set if weight is moving smooth

None of these sets should be particularly challenging. Focus on a tight midline and pushing your hips back from the top of each rep. Finish with a perfect set of 4 at 70%.