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Bear Canyon CrossFit – WOD

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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