Bear Canyon CrossFit – WOD
Metcon (No Measure)
7 Min AMRAP!
50 DB walking Lunges
when you finish the lunges
Max Rep DB sumo deadlifts (DB doesnt have to touch the ground)
Rest 3 Mins
12 Min EMOM
1) DB Clevage Cutters x 12 HAP
2) Bench Dips x15 Weighted
3) 50x DU
rest 2 mins
7 Min AMRAP
100 russian KBS 70/53
*remaining time kettlebell Curls
rest 2 mins
50 Weighted Situps heavy (anchor your feet)
50 Weighted Reverse situps