Bear Canyon CrossFit – WOD

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EMOM

Metcon (No Measure)

10 Min Emom:

Even> 5 Bench Press

Odd 10 Single Arm DB Rows each

Rest 2 Mins 10 Min Emom:

Even 15: SDHP

Odd: 10 DB Z-Press
*Pick a Moderate to Heavy Bench Press, and DB for the rows.

* for the SDHP use a weight youll be able to do all 15 in a row, but not super easy.

* Z-Press is seated Legs straight 2 doubles press. (dont bend or hook the hooks focusing on maintaining the midline integrity.

Metcon (Calories)

Death By Calories-

Start at Min 8. next min 9. then 10. 11.12….. Until you Cant Finish (12 Min Cap)
*Death by Calories.

Min 1= 8 cals

Mine 2= 9

keep going until you fail. when you fail cut the reps back by 3 and try and maintain until the 13 MINS IS UP.

(LAST ROUND IS 20 CALS)