Happy Birthday to Lauren S., Taralee E., and Jarod B.!!

Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)

2 Rounds

10 Cal

10 PVC OHS Squat

10 Russian Swings

10 Push Ups


Snatch (6×3)

Every 2mins x 6 sets

Building from 70% to a tough set of 3


Metcon (Time)

3 Sets

15/12 Cal Bike or 250m Row

15 KBS @ 70/53

15/12 Cal Bike or 250m Row

15 Burpees

-3min rest-
Amrican Swings

Scale Accordingly

Accessory work

Metcon (No Measure)

2 sets

30 sec Sn. Grip Pendlay Rows

-30 sec rest-

30 sec Wide Grip Strict Pull Ups

-30 sec rest-