Happy Birthday to Kerry R.!!

Bear Canyon CrossFit – WOD

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2 Rounds:

10 Cal Bike/Row

20x Band Pull Aparts

30′ Banded Side Step R/L


Push Press (4 Sets of 8:)

A) Push Press (0:00-8:00)

Every 2mins x 4 sets

8 reps

Building each set to a tough set of 8 on the last set.

-1min rest- (8:00-9:00)

Push Press (AMRAP (-2).)

B) Push Press Drop Set (9:00-13:00)

Every 2mins x 2 sets

AMRAP set (-2 till failure) @ 40% of A


Metcon (AMRAP – Rounds and Reps)

10min AMRAP

x9 Thrusters @ 75/55

x35 DU’s

Accessory work

Metcon (No Measure)

3 sets

30 sec Banded Face Pulls

-30 sec rest-

30 sec Banded Pull Aparts

-30 sec rest-