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Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Monster Walk 2 min
into
3 Rounds
5 Barbell RDL
5 Strict Press
10 Plate ground to over head
10 alt lunges with plate overhead
10 Plate Russian twists
Weightlifting
Deadlift (20×1)
1 E:30 FOR 20 SETS
HAP
Scale Accordingy
Zoom
RDL
10 EMOM 10 Min
Metcon
Metcon (AMRAP – Reps)
4 Rounds
3min Amrap
250M Row 16/14 Cal Bike
10 DB Alt Snatch 50/35
Max Effort Push Jerk 115/85
rest :90
Score is total PJ each round
ZOOM
12 Burpee
16 DB Snatch Alt
Max Press in time remaining
Extra Credit
Metcon (No Measure)
Barbell Rows
3×10
Squat Jumps
4×5
Each Jump is for max Height
Planks
Accumulate 7:00
Add weight as needed
15 Minute Cap