Bear Canyon CrossFit – WOD
Metcon (No Measure)
10 Mins
Every 2 Min x 5
8- Z press
rest 1 min
12 Min EMOM
1)10x Banded Chest 2 Bar Chin Ups
2)10x Deficit Pushups
3) 21s- Knee Raise ( 7 knee raise in the middle, 7 Left Oblique Crunch, 7 RIght)
Rest 2 mins
10 Min Amrap
50 BB Hip Thrusts 225/155
40 KBS 53/35
30 Goblet Squats “same as swing”
20 Cals AD