Bear Canyon CrossFit – WOD

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Push Press

Every 2:00 for 12:00, 6 Sets

7 Reps @ 70%

5 Reps @ 75%

3 Reps @ 80%

7 Reps @ 70%

5 Reps @ 75%

3 Reps @ 80%+

Metcon (Time)

2:00 on/1:00 off for 18 Minutes

13 Dual DB Deadlifts

11 Dual DB Shoulder to Overhead

Max Cal Air Bike

Load: 50/35#

*continue until 75/55 Cal Echo Bike, (85/65 Cal Assault Bike)

Goal: Finish in < 5 Rounds
Time Cap: 6 rounds

RX+ 70/50#

Cool down/Mobility

1:00/1:00 Couch Stretch

2:00 Childs Pose

1:00/1:00 Extended Arm Lizard Pose

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose