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Bear Canyon CrossFit – WOD

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Metcon (No Measure)

0-12 Mins Find 1RM BENCH PRESS

12-15 Rest

15-25 10 Min EMOM

Even: 7 Heavy Barbell Bent of Rows

Odds: 10-15 Ring Pushups

25-27 Rest

28-35 7 min AMRAP

10-9-8-7-6-5-4-3-2-1

Plate Situps

Reverse Plate Situps 45/25 (cant put plate down) arms extended over head

35-38 Rest

39-45

-21’s Barbell curls ( 7 half curl/ & curl start at 90 then finish to the top/ 7 Full curls)

-Weighted Bench Dips

3x sets each

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