Bear Canyon CrossFit – WOD

View Public Whiteboard

Warm-up

Trainers Choice (No Measure)

2 rounds

250M /10 Cal

10 air squat

10 alt lunges

10 v-up

5 burpee

Monster walk

Weightlifting

Front Squat (10×3)

10×3 @65%

E:90

30×0

3 sec Tempo Down, Speed up

Metcon

Metcon (AMRAP – Reps)

Climb the Ladder for 13 Minutes

3 Calorie

3 Squat Snatch 115/75lbs

6 Calorie

6 Squat Snatch 115/75lbs

9/9, 12/12, 15/15, etc.

Zoom

3 Burpee

3 Squat Snatch …..

Extra Credit

()