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Bear Canyon CrossFit – WOD

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Warm-up

Trainers Choice (No Measure)

2 Rounds

250m/10 Cal

10 Squat Jumps

10 Medball Cleans

10 PVC OHS

1:00 Plank Hold

Monster Walk

Weightlifting

Overhead Squat (10×3)

3 EMOM 10 Min

Work on technique

50+%

Scale Accordingly

Metcon

Metcon (AMRAP – Reps)

14 Min AMRAP

21 Wallball 20/14

15 Cal Bike/Row

9 Deadlift 225/155

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14 Min

21 Thruster

15 Long jump job back

9 SDLHP

Scale Accordingly

Extra Credit

Metcon (No Measure)

5X20 Tricep Pull Downs

5×15 Barbell Curls

100 Russian Twist 45/35 (L+R=1)