Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
2 Rounds
250/10
5 Burpee
5 Air Squat
5 Tuck jumps
5 good morning with Barbell
Metcon
Metcon (Time)
42-30-18
Deadlift 225/165
Lateral Burpee over Bar
Box Jump Over 24/20
100 Cal
21-15-9
PC 185/130
DB Snatch (L+R=1) 50/35
DB Single Burpee Deadlift
100 Cal
15-12-9
STO 135/95
PVC Ab Mat Sit Up
Burpee Box Jump 24/20
50 Min Cap
Scale Accordingly
1 person works at a time
Extra Credit
Metcon (No Measure)
Floor Press 4×10
Tabata Hollow body rocks