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Bear Canyon CrossFit
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WOD
Date
Workout
Swol Day Thursday - Bear Canyon CrossFit
Class
(All)
AM WOD 5:30
AM WOD 6:45
AM WOD 11:30
PM WOD 3:30
PM WOD 4:45
PM WOD 6:00
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Swol Day Thursday
Metcon (No Measure)
10 Min EMOM:
1) 10 Bulgarian Split Squats each leg ( 1 foot elevated on bench in a lunge position)
2) 10 GHD situps or 10 T2b
rest 2 mins
For Time: 15 min Cap
18-15-12-9-6-3
Row Cals
Bench Press 185/95 (heavier bench press 70% of 1rm)
Rest 3 mins
For time: 15 min Cap
18-15-12-9-6-3
Ski/ or bike cals
deadlifts 185/125
for quality not time:
1 Min Plank
1 Min Double KB front rack hold 53/35
x3
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, July 08, 2021
Male Clients
Female Clients
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