Bear Canyon CrossFit – WOD

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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