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Bear Canyon CrossFit – WOD
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