Bear Canyon CrossFit – WOD

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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-