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Bear Canyon CrossFit – WOD

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Warm-up

Trainers Choice (No Measure)

Weightlifting

Push Press (10×3)

3 EMOM 10 Min

75%

You may “touch and go” these reps if you like, just make sure you’re not allowing yourself to re-dip under the bar.

Metcon

Metcon (AMRAP – Reps)

AMRAP 10 Minutes

80 Wallballs 20/14lbs

750 Meter Row or 50 Cal Bike

Scale Accordingly

Extra Credit

Metcon (Time)

30 Ring Dips

30 Chest to Bar

20 Muscle Ups

*More Options:

Any Dip Variation

Pull Ups or Ring Rows

Bar Muscle Ups or 40 Toes to Bar if Muscle Ups don’t exist