Bear Canyon CrossFit – WOD
Metcon (No Measure)
15 Min
FIND 1RM Bench Press (10 mins)
into 20x 60%
rest 2 mins
Max Reps at 40 %
Rest 2 Mins
10 Min EMOM
a) Supinated Barbell Row x 8 HAP
b) DB Skull Crushers x 15
Rest 2 mins
3x
15 Barbell Front Raise
15 Supinated BB Front Raise
15 Barbell Curls
*Empty Bar
Rest :90 after each set
4x 28’s
7 knee raises / 7 Right oblique crunch/ 7 Left oblique/ 7 leg raises