Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Power Snatch (10×2)
2 EMOM 10 MIN HAP
Metcon
Metcon (No Measure)
0-5min.
1 Round:
400m Run
500m Row
5-10min.
21-15-9
KB Deadlifts 70/53s
Box Jumps 24/20″
10-15min.
1 Round:
400m Run
500m Row
15-20min.
100 Ball Slams 30/20lb.
*Goal is 100.
If you finish early you can rest until next round starts
Extra Credit
Metcon (No Measure)
Reverse Hyper
3×10 @ 50% 1RM Back Squat
Then,
Accumulate 2 Minutes In a Dead Hang From a Pull Up Bar