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Bear Canyon CrossFit – WOD

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Warm-up

Trainers Choice (No Measure)

Metcon

Metcon (Time)

Metcon (AMRAP – Rounds and Reps)

In teams of 2 get as far as possible in 30min…

100 Wallballs (20/14)

100 CTB Pull Ups

800m Run with med ball

80 PVC Ab Mat Sit-Ups

60 Toes-To-Bar

60 Hang Power Cleans (135/95lb.)

40 Front Squats (135/95lb.)

40 Lateral Barbell Burpees

20 Hang Power Snatch (135/95lb.)

20 Overhead Squats (135/95lb.)

10 Thruster (135/95)

10 Ring MU

40 Min Cap

1 Person working at a time Split however. Both partners Run 800 but only take 1 med ball

Extra Credit

Metcon (Weight)

Romanian Deadlift

10-10-10

Use straps if necessary.

Focus on a controlled descent where you’re not only hinging at the waist, but are pushing your hips back. If you have the flexibility to maintain a neutral lumbar position through a long range of motion, stand on a plate or box to increase the ROM.