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Bear Canyon CrossFit – WOD

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Warm-up

Trainers Choice (No Measure)

Weightlifting

Push Press (5×10)

E2M

HAP

Metcon

Metcon (No Measure)

5 Rounds

In 3:00, complete as much as possible:

500/400m Row

20 Burpee

3min Rest after each round

*group A works while group B rests, and vice versa

*each 3:00 round is not an AMRAP; if all reps are completed, you just get additional rest

Extra Credit

Metcon (No Measure)

Bingo