Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Push Press (5×2)
Push Press
5×2 @ 90%
E:90
Make sure the dip drive is short, aggressive, and vertical. Work on not ending up in an over extended low back position.
Metcon
Metcon (Time)
4 Rounds
10 Front Squats 185/130lbs
10 Muscle Ups
Rest :90
Take From Ground
The 90 seconds is just a chance to regroup after each round, but not fully recover by any means. Go for unbroken squats and hopefully 2 or less sets each round of Muscle Ups
Sub 10 PU and 10 Dips for MU
Extra Credit
Metcon (No Measure)
Romwod
Mobility