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Bear Canyon CrossFit – WOD

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Warm-up

2 Rounds

12 Cal Bike/Row

15 Air Squats

10 Kip Swings

5 Burpees

30 sec Plank Hold

Metcon

Metcon (4 Rounds for reps)

EMOM x 20

1: 15 Goblet Squats @ 55/35

2: 12 Hand Release Push Ups

3: 1 AMRAP set of Wallballs @ 20/14

4: Rest

Goal is to get 20+ reps of Wallballs

Scale down to allow yourself to do so. Whether that be height or weight while still maintaining full range of motion in your squat!

*Score only total number of Wallballs done in each round.

Metcon

Metcon (2 Rounds for time)

2 Sets:

15,12,9 reps of:

Bar Facing Burpees

T2B

Rest 5:00 between each set.