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Join us this Saturday for a fun Partner WOD!
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Power Snatch (15×1 (Complex))
(HPS + PS) Complex
TnG if possible
E:45
Metcon
Metcon (AMRAP – Reps)
4 Rounds:
1min. of Max Front Rack Lunges 95/65lb
:30 Rest
1min. of Wall Balls 20/14lb.
:30 Rest
1min. of Max Cal Assault Bike
:30 Rest
Keep track of total reps
Go as hard as possbile during that 1min
Scale Accordingly
Extra Credit
Pull-Up Dip Alpha (10 Rounds for reps)
EMOM 10 Min
5 Strict Pull-Up
5 Strict Ring Dip