Bear Canyon CrossFit – WOD

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Warm-up

2 Rounds:

10 Cal Bike/ Row

10x Ring Rows

10x Push Ups

10x Air Squats

:30 FLR

Metcon

Metcon (AMRAP – Reps)

EMOM x 15 sets

5 Burpees to 6″ Target +

5/3 Cal Row/Bike

*Note: Both movements will be complete in the 1min time frame. Give yourself at least 20 seconds of rest. You should NOT be finishing with 10 seconds left. Try to maintain the same reps for all 15 sets.

Modifications:

Cut the reps down to ensure you are hitting the time frame.

If the burpees are the limiting factor, go to no push up burpees.

Scoring: Total reps of both movements done after the 15 sets

-10min Transition/WOD Brief-

Metcon (Time)

For Time:

100,80,60,40,20 reps of:

DU’s

Air Squats

Accessory work

Mobility

Quads, Hips, Hamstrings.