Bear Canyon CrossFit – WOD

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Warm-up

Trainers Choice (No Measure)

2 Rounds

10 Cal

10 Air Squat

10 Alt lunges

10 v-ups

Metcon

Metcon (Time)

(0-15min)

100 Cal

100 Deadlift 185/130

100 Ab Mat Sit-ups

(15-29)

75 Cal

75 Backsquats 135/95 (Taken from Ground)

75 Russian Twist 35/25#Plate (L+R=1)

(29-40)

50 Cal

50 Alt Lunges 115/80 (L+R=1) (Front or Back Rack)

50 Barbell Roll outs

25 Cal

40 Min Cap
1 Partner Works at a time

Scale Accordingly

Extra Credit

Metcon (No Measure)

5×5-8 Strict Pull-ups

5×10 Close Grip Barbell Curls

5×15 Push Ups