Bear Canyon CrossFit – WOD
Metcon (No Measure)
10 MIN EMOM
A) 8 RDL heavy & 5 SHRUGS with barbell
Rest 2 Min
12 Min EMOM
1) 20 Seesaw DB PRESS ( Dumbbells on shoulders 1 presses up then as the other comes down the other presses. 20 total 10 each arm
2) 20 Seesaw DB bent over Row
3) 20 ALt DB Curls
*all the same dumbbell
rest 2 Mins
8 Min AMRAP
MEx Wallballs
*everytime you break or rest
15 russian KBS 53/35
Rest 2 Min
at your own pace
4x 10-20 ALT single leg t2b