Bear Canyon CrossFit – WOD

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Strength

Pullup/Dip Bravo (10 Rounds for reps)

5 Weighted Pullup

5 Weighted Dip

EMOM 10 Mins
Weight Vest or Dip belt.

If you are still working on regular pullups, Choose a harder modification for the pullups and dips. If you cant maintain 5, then pick something you can complete 3/3 of each.

Metcon (Time)

15 Rds.

30 DU

10 Wallballs 20/14

*same reps for singles not double

20 Min Cap