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Bear Canyon CrossFit – WOD

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Warm-up

Trainers Choice (No Measure)

3 Rounds

200M Row

50 SU

10 Jumping Lunges

10 Good Mornings

10 Air Sqauts

Weightlifting

Front Rack Lunge (6×10)

E1:30

HAP

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
50 DU after each round

100 SU

Scale Accordingly

Extra Credit

Metcon (No Measure)

5×15 Reverse Curls

5×15 Plate to overhead

PVC Ab Mat Sit Ups

5×20