Bear Canyon CrossFit – WOD
A: Metcon (No Measure)
25 Min EMOM:
1) Bench x 10 Reps *Should be a weight you can do 10 UB, that should start to get hard around Rep 7-8
2) Banded CTB Strict Pullups x 5-10 *slightly wider grip and really focus on getting chest to the bar.
3) HVY Russian KBS x 15 * if you use 35 for AKBS use a 53+
4) KB SDHP x 12 *diff weight from KBS
5) 20 ALT- V-ups
Metcon (AMRAP – Reps)
CrossFit Open Workout 12.1:
7 Min AMRAP
Burpees to 6″ target
Find your position and work on a consistent pace. Quality burpee movement will be the difference in the end.