Bear Canyon CrossFit – WOD

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Metcon (No Measure)

5 Min Cap

100 BB Hip Thrusts 225/155

rest 2 Mins

4 Rounds (12 mins)

12 Supinated BB Rows AHAP

12 Upright Rows

12 BB Front Raises

Rest 2 Mins

4 Sets of ME

Banded Deficit Pushups 45/25s

*band in hands across the band

Rest :90 in between

into

4x

15 tricep Kickbacks

15 Reverse Curls

into

4 Min AMRAP

BB Calf Raises @ bodyweight

If time permits

100 russian twists