Wednesday

Oct 1, 2019 | W.O.D.

Bear Canyon CrossFit – WOD

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Warm-up

Trainers Choice (No Measure)

Weightlifting

Power Clean (12×3)

3 EMOM for 12 min

HAP

Drop and Reset

Metcon

Metcon (Time)

Metcon (Time)

10min. to finish…

21-15-9

Deadlifts (225/155)

Box Jumps (30/24″)

RX 315/205

Scale weight Accordingly

Extra Credit

Pull-Up Dip Complex (5/5)

5 Strict Pull Ups

5 Strict Ring Dips

10 Minute EMOM