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Bear Canyon CrossFit – WOD
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