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Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Front Squat (5×5)
E2M
Metcon
Metcon (AMRAP – Reps)
EMOM x 15min.
min. 1) 15/12 Cal Row
min. 2) 20 Wall Balls 20/14
min. 3) Max Russian KB Swings 70/53
*Score is KB Swings only
Extra Credit
Metcon (No Measure)
Pause V Ups
3×10
:3-:5 Pause in hollow body position between reps
Feet and arms stay off ground through entire set
DB Prone Bench Row
4×15
Jumping Lunges
5 x20
Increase jump height as needed