Wednesday

Bear Canyon CrossFit – WOD

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Warm-up

Trainers Choice (No Measure)

2 Rounds

10 Cal

10 Airsquat

10 Push Up

10 Plank Jacks

Weightlifting

Metcon (Weight)

Z Press

5×8 E 1:30

Add weight

Into

Floor Press

5×8

20X0

E1:30

Metcon

Metcon (Time)

12-9-6-3

Unbroken squat clean 135/95

Lateral burpee over Bar

8 Min Cap

Try to go Unbroken

Extra Credit

Metcon (No Measure)

5×10 Hip Thrust (HAP)

5X10 Chin-ups