Bear Canyon CrossFit – WOD

View Public Whiteboard

Strength

Front Squat + Split Jerk (1RM)

Take 12 Mins to Build to a 1RM Front Squat + Split jerk. from the squat rack.

* We will be doing % off these the next 6 weeks.

Pull-Up Dip Alpha (10 Rounds for reps)

EMOM 10 Min

5 Strict Pull-Up

5 Strict Ring Dip
* scale to 4/4 or 3/3. Banded is ok, if you fail towards the end try and get what you can. Next time you stay at the lower # for the entire set. Banded is acceptable, just remember what band and level you use.

Metcon (Calories)

Teams of 2!

1 works 1 rests

4 Rds.

30 sec AD sprint (partner 1)

15 transition

30 Sec AD sprint (partner 2)

15 transition

* max calories