Bear Canyon CrossFit – WOD

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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