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Bear Canyon CrossFit – WOD
Metcon (No Measure)
For Time:
21-15-9
Cal Row
Bench Press 155/105 60% or 60% of 1 RM
rest 2 mins
9-15-21
Bench Press
Calorie Row
Rest 5 min
100 Band Pull part (red or blue)
100 Banded Face Pulls (red or blue)
100 Banded Tricep Ext (blue or green)
100 Banded Curls (blue or green)
Rest 2 min
5 Min Plank Hold
*each break 20 single leg ALT T2B