Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Skill
Metcon (No Measure)
False Grip Ring Row
8 Min Emom 6 Reps
8×6
Advanced
Feet Elevated
Metcon (No Measure)
Ring Dips
E1:30
5×5
Metcon (No Measure)
Seated Muscle Up with Band
2-3 EMOM
8 Min
If you have muscle ups use this time to work on strict MU
Metcon
Metcon (AMRAP – Reps)
Amrap 12Min
20 Ball Slams 30/20
20 Wall Balls 20/14
Extra Credit
Metcon (No Measure)
3×10
DB Floor Press tempo 3010
4×15
Dead Hang to Pause L-Sit Hold