Bear Canyon CrossFit – WOD

View Public Whiteboard

Warm-up

Trainers Choice (No Measure)

Weightlifting

Deadlift (4×12)

HAP

TnG

E2M

Metcon

Metcon (Time)

3 Rounds

50 Wallballs 20/14lbs

20 Pull Ups

15 Min Cap

Maximizing your leg drive in the wallball will help save your arms for the pull ups. Like any upper body movement, get your work done fast and get off the bar – don’t hang onto it to try and eek out more reps, it’ll bite you later.

Extra Credit

Metcon (Time)

Row

1000m x 3

Rest 3:00

Attempt to complete each interval with negative splits

Come out smooth on the first interval and slowly build the pace across each set. Negative splits is a difficult mix of strategy and skill.