Bear Canyon CrossFit – WOD
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)