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Bear Canyon CrossFit – WOD
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.