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Bear Canyon CrossFit – WOD
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