Bear Canyon CrossFit – WOD
Trainers Choice (No Measure)
2 Rounds
12 Cal Row/Bike
15 Air Squats
10 Push Ups
12 Alt Step Ups
30 sec Plank Hold
Strength
Squat Clean (6×3)
3 reps Every 2mins x 6 sets
Building each set to a tough set of 3 for the day.
Drop and reset after each rep
Metcon
Metcon (AMRAP – Rounds and Reps)
14min AMRAP
60 Cal Row
50 Sit Ups
40 Alt DB Hang Cleans @ 50/35
30 DB SA S2OH @ 50/35
20 DB Box Step Overs @ 24/20
Accessory work
3 sets
40 sec Max Dips
-40 sec rest-
40 sec Max DB Upright Row
-40 sec rest-