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Bear Canyon CrossFit – WOD

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Warm-up

Trainers Choice (No Measure)

Weightlifting

Front Squat (5×2)

Pause Front Squats

2-2-2-2-2

80%+ 1RM

E2M

The pause should be a full second. Feel free to increase weight over the sets as long as things are moving smoothly.

Metcon

Metcon (Time)

3 Rounds

8 Bar Muscle Ups

12 Push Press 115/75lbs

14 Bar Facing Burpees

This is going to be about shoulder and pressing fatigue management, so don’t come out too hot or the second and third round are going to be miserable.
Scale Accordingly

Do PU/Ring Row and Ring Dip and Mod

Extra Credit

Metcon (6 Rounds for time)

250m Row x 6

Equal Rest

You should row hard each time, the rest will change based on the time it takes you to finish. If you slow down, you’ll get more rest, so hopefully you can dig deep and ramp it back up.