Wednesday

Bear Canyon CrossFit – WOD

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Front Squat

10:00 EMOM

1 Paused Front Squat (2sec)

*Start @ 70% and increase to max for day

Metcon (Checkmark)

That Lucky Old Sun”

24:00 EMOM

min 1: 5/4 Ring Muscle-Ups

min 2: 18 Toes to bar

min 3: 12 Deadlifts 225/155#

min 4: Rest

RX+:

8/6 Ring Muscle-Ups

20 GHD Sit-Ups

12 Deadlifts 275/185#