Bear Canyon CrossFit – WOD

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Strength

Front Squat + Split Jerk (10×1)

EMOM x 10 Mins

2 FSQ + 1 Split Jerk at 70-75% of your 1rm.

*really focus on core control

NO BELTS

Pullup/Dip Charli

20 Min Emom

5x Kipping Pullups

5x Kipping Dips

*both performed same minute

*scale accordingly
THESE are Regular Kipping Pullups, NOT BUTTERFLY.

scale accordingly to 3/3 or 4/4

Metcon (AMRAP – Reps)

5 MIN AMRAP!

1x MAX SET OF WALLBALLS 20/14

when you break

max cals on AD.

*no resting the ball on the wall or stopping at all. Go for broke on the wallballs.

*score is wallball reps