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Join us this Saturday for a fun Hero WOD!
Good Luck Coach Reuben this weekend at Strongman Nationals!!

Bear Canyon CrossFit – WOD

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Warm-up

Trainers Choice (No Measure)

Weightlifting

Push Press (4X3)

Push Press

4×3 @ 80%+

E2M

Rest 3 Min then

Push Press (1)

1 Max Rep Set at 75%

We’re looking for 8+ reps on the max effort set, so if that’s not doable consider lowering the percentage.

Metcon

Metcon (Time)

50/40 Cal Row

50 Thruster 95/65

50 Bar Facing Burpees

15 Min CAP
Scale Accordingly to finish under time cap

Extra Credit

Metcon (Weight)

Double KB Waiter’s Walk

4 x 150M

Rest as needed

To the 75M and back

Carry one KB overhead and the other at your side. Use a weight that allows you to walk for the entire minute