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New Year’s Day 11:30am/3:30pm/4:30pm

Bear Canyon CrossFit – WOD

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Warm-up

Trainers Choice (No Measure)

Metcon

Metcon (6 Rounds for reps)

1.) 5min. AMRAP:

Row 30/20 Cals

Max DB Squat Clean 50/35

2.) 5min. AMRAP:

25 Burpees

Max Wall Balls 20/14

3.) 5min. AMRAP:

Bike 40/30 Cals

Max Pull-Ups

4.) 5min. AMRAP:

25 DB Thrusters

Max Cals on the rower

5.) 5min. AMRAP:

25 Wall Balls

Max Burpees

6.) 5min. AMRAP:

40 Pull-Ups

Max Cals on the bike

Rest 1min. After Each. Go as hard as you can on this one. 5min. isn’t long… Gotta move!

Extra Credit

Metcon (No Measure)

10 Russian KB Swing EMOM 10MIN

106/70

Tabata Hollow Body Rocks

Extra Credit

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups