Bear Canyon CrossFit – WOD
Warm-up
1 Round
400m Run
15 MedBall Squat
20 Banded Good Morning
15 HR Push Ups
10 Kip Swings
5 Knee to elbow —> 3 Toes to bar
10 EB Hang Power clean
8 Push Press
6 Lunges
4 Thrusters
Get your weights and lets GO!
Metcon (Time)
For Time (with a Partner)
Cash-In: 1 Mile Run
100 Wall Ball Shots (20/14 lb)
90 Deadlifts (135/95 lb)
80 Hand Release Push-Ups
70 Box Jumps (24/20 in)
60 Toes-to-Bars
50 Burpees
40 Power Cleans (135/95 lb)
30 Push Presses (135/95 lb)
20 Weighted Lunges (135/95)
10 Thrusters (135/95 lb)
Cash-Out: 1,600 Row
Time Cap: 45 minutes