Bear Canyon CrossFit – WOD
Partner Wod
Marks Finale. “Hero’s Get Remembered but Legends Never Die”.
Warm-up
1 Round:
Row 300m Bike 15 Cal
20x Kips
20 Ring Rows.
Empty Barbell
5x DL>muscle Clean >front squat > press> (back rack) good mornings> back squat> OHS
Metcon (Time)
“The Good Decision Train”
50 Min Time Cap
1 person work/ 1 person Rest
1000m Row/ 80 Cal
50 DL 315/175
50 Burpee OTB
1000m Row/ 80 Cal
40 PC 225/155
40 CTB
1000m Row/ 80 Cal
30 S2OH 185/125
30 Devil Press 50/35
Remaining Time:
Lungesters 95/65
Scale accordingly.
Split Evenly, Try to go a little heavier for the lifts or youll spend more time doing lungesters.