Bear Canyon CrossFit – WOD
Metcon (No Measure)
10 Mins to Complete:
100 Hip Thrusts
rest 2 mins
10 Min EMOM
1) 10 total DB Lunges alternating HAP
2) 10x Double DB Hammer Curl
rest 2 mins
8 Min EMOM
1) 15 Deficit pushups
2) 15 ringrows
rest 2 min
10-9-8-7-6-5-4-3-2-1
Empty Bar SkullCrushers
Empty bar Situps