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Join us this Saturday for a fun Partner Wod!
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Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Snatch (10×1)
1 Complex EMOM 10 Min
1 Power Snatch, then 1 Hang Power Snatch, then 1 Squat Snatch
Scale Accordingly
Metcon
Metcon (Time)
In 12min, complete as much as possible of:
10-20-30
TTB
Push jerk 155/115
Back squat
*one bar per athlete; push jerk and back squat must be same weight and taken from ground
Scale Accordingly
Extra Credit
Metcon (AMRAP – Reps)
AMRAP 3 Minutes
Wallballs 20/14lbs
Rest 2:00
AMRAP 3 Minutes
Burpee Box Jump Over 24/20″ (facing box)
Rest 2:00
AMRAP 3 Minutes
KB Snatch 53/35lbs
*More Options:
Burpee Step Overs instead of Jumping
Lighter KB for Snatch