Bear Canyon CrossFit – WOD

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Snatch Complex

1 Sn. Pull + 1 Hang Snatch + 1 Snatch

Every 2mins x 5 sets

Build from 70% to a tough set

Pull-Up Dip Alpha (10 Rounds for reps)

EMOM 10 Min

5 Strict Pull-Up

5 Strict Ring Dip
Unweighted This Week

If you cannot complete 5 of each, then drop to 4 or 3 for each movement.

Burpee Muscle Ups (30 For Time)

If you Are able to do Muscle Ups, then this is an option for some, instead of the pullup/dip combo

30 Burpee Muscle Ups.

10 Min Time Cap

Randy (Time)

For Time:

75 Power Snatches, 75# / 55#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.