Bear Canyon CrossFit – WOD
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