Bear Canyon CrossFit – WOD
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 …..