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Bear Canyon CrossFit – WOD

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Warm-up

Trainers Choice (No Measure)

Weightlifting

Clean (20×1)

E:45

Full Squat

70+%

Metcon

Metcon (Time)

“Exercise is GFY” – For Time

5 Rounds

10 Sandbag Good-For-Yous 100/70lbs

10 Lateral Burpeees Over the Bag

A sandbag GFY is: 2 reverse lunges + 1 squat while bear hugging the sandbag.

Barbell use 115/75

barbell GFY is: 2 front rack reverse lunges + 1 front squat

Extra Credit

Metcon (No Measure)

Every :90 For 15 Minutes

12/8 Calorie AAB

AAB Modifications: 1:1 Calories on any C2 Machine @ 10 Damper / 1:1 Burpee Box Jump Overs / Hill Sprints / Vested 100m Sprint / Sled Sprints.

Bench Press

3×10