Wednesday

Bear Canyon CrossFit – WOD

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Bench Press

Every 2:00 for 10:00

Set 1: 4 Reps @ 70%

Set 2: 4 Reps @ 70%

Set 3: 3 Reps @ 75%

Set 4: 3 Reps @ 75%

Set 5: Max Reps @ 75%

Metcon (Time)

For Time:

30 American KBS

9 Ring Muscle-Ups

30 American KBS

7 Ring Muscle-Ups

30 American KBS

5 Ring Muscle-Ups

Load: 53/35#

Time Domain: 5:00-8:00

Time Cap: 12:00

RX+ 70/53#