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Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Snatch (20×1)
EMOM 20 Minutes
1-5: 1 Snatch @70-80%
6-15: 1 Snatch @80%
16-20: 1 Snatch @70%
Full Squat
Metcon
Metcon (Time)
Run 1 Mile
Rest 2:00
50 Pull Ups
Rest 2:00
30 Front Squats 205/135lbs
Scale Accordingly
Extra Credit
Metcon (No Measure)
Strict Toes to Bar
3×10
Bench Press
4×15
Wall Sits
5 x2-3 Minutes