Don’t forget to reserve for classes!
Bear Canyon CrossFit – WOD
Push Press+Push Jerk (5x (1+2))
5x 1 push Press + 2 Push Jerk every 2 mins. Build to a Heavy complex
Metcon (AMRAP – Rounds and Reps)
12 Min Amrap:
15x Wallballs 30/20
Scale HSPU to wall walks x 2 reps. Or pike pushups.
Try and use a heavier wallball than normal
Pistols (10 min EMOM x 4 pistols)
Scale to Banded/ pole assisted, or single leg box squats