Bear Canyon CrossFit – WOD

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Clean Pull + Clean High Pull+Hang Clean (1×5)

Clean Pull+ Clean High Pull + Hang Clean ( 1+1+1 ) every :90 x 5 sets start at 70% and build
* For the high pull, be patient through the pull and try not to bend the arms first. The elbows are pulling high and outside to set us up for the pull under the band.


Metcon (Time)

10 Rounds For Time:

10 Wallballs 30/20


3 MU Ring/bar
* It is ment to be a heavier WB, so increase from what you usually use.

*HSPU- if you are a boss as kipping try strict or scale to Pike HSPU off a box

* MU Scale is Banded ring transitions> or jumping bar MUS> or strict pullup

Accessory work

Accumlate 5 Min Plank. ( You can alternate every :30 from side planks to middle, and from Straight arms or Elbows)