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Bear Canyon CrossFit – WOD

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Warm-up

Trainers Choice (No Measure)

Monster Walk

3 Rounds

250Row/ 10 Cal

10 AirSquats

5 Reverse burpee

5 Pushups

Weightlifting

Push Press (10×3)

3 EMOM 10 Min

65%-70%

ZOOM

Press for :45 if light weights

Metcon

Metcon (Time)

BCCF Classic Wod 1

10-1 Thruster

7 Burpee over Bar after each round

95/65

20 min cap

ZOOM

Same

Extra Credit

Metcon (No Measure)

5×20 Reverse Curls

5×20 Calf Raises (Bodyweight if possible)

5×15 Pushups