Bear Canyon CrossFit – WOD

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Split Jerk (10×1)

EMOM x 10

1 Split Jerk at 80% of your 1RM CJ.

*same weight the whole time

Metcon (No Measure)

12 Min EMOM

1) 20/15 Cal Row

2) 10 Burpee Over Rower

3) 15 KBS 53/35

*push the pace on the rower

Accessory work

5x MAX strict HSPU Into MAX Strict CTB pullups or regular. Rest as :90 after each round