Wednesday

Announcements

Don’t forget your personal chalk buckets!

Bear Canyon CrossFit – WOD

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Warm-up

Metcon (No Measure)

Glute Activation

Monster Walks

Then

3 Rounds

10 Burpees

10 Jump Squats

10 Russian Swings

Weightlifting

Back Squat (6×6)

E2M

HAP

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Bulgarian Split Squat 12×12 (6 each leg)EMOM

Metcon

Metcon (AMRAP – Reps)

15 min Amrap

10 Wallballs 20/14

10 American Swings 55/35

10 box jump overs 24/20
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10 Cleans (Full Squat)

10 Swings

10 Tuck Jumps

Extra Credit

Metcon (No Measure)

5×15 Floor Press

100 PVC Ab Mat sit-ups