Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
1 Rounds… yes 1
10 Cal
10 Airsquat
10 Burpee
10 Banded God morning
10 Banded High pull
10 Banded press
10 Alt V UP
Metcon
Metcon (Time)
3 Rounds
30 Cal
20 Lateral Burpee over Bar
30 SDLHP 115/80
100 Airsquats
2 Rounds
30 Cal
20 Lateral Burpee over Bar
30 Deadlift 165/115
100 Airsquats
1 Round
30 Cal
20 Lateral Burpee Over Bar
30 Power Clean 185/130
100 Airsquats
40 Min Time Cap
300 total air squats its like a buy-out after completing the 3,2,1 rounds.
1 Partner Works at a time
Scale Accordingly
Extra Credit
Metcon (No Measure)
100 Hollow Body Rocks
50 KB Oblique each side