Bear Canyon CrossFit – WOD
Deadlift (5×5)
E2M x5 65% for 5 reps TNG
Metcon (AMRAP – Rounds and Reps)
10 Min Amrap: “Cindy”
5x pullups,
10x pushups,
15 airsquats
rest 2mins 5 Min Amrap:
20 Alt DB Hang Snatch,
10 Single Arm DB Thrusters 5 right/5L
Rest 2 Mins
5 Min Amrap:
Landmine Situps
5 with Right arm/ 5 left/ 5 both
* Push the Cindy try for an Emom or shoot for 15 rounds depending on your bodyweight skills.
* Same DB fro Snatches and Thrusters
* Landmine empty barbell on the ground, with a straight arm and legs straight do a situp. Set the bar over the chest.