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Bear Canyon CrossFit – WOD
Strength
Split Jerk (5×3 Pause in dip on first rep. for 3 secs)
E2M x 5
Metcon (Time)
For Time:
20 Min Cap
Run 400m
75 S2OH 75/55
Run 400m
50 s2oh
Run 400m
25 s2oh
Accessory work
5 Min Amrap:
5x Plate situps
5x reverse plate situps
(dont put the plate down the entire time 45/25)