Bear Canyon CrossFit – WOD

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Metcon (Time)

“The Upside Down”

For Time:

50 Wall Balls 20/14#

20 Handstand Push-Ups

50/35 Cal Echo or 55/42 Cal Assault Bike

20 Handstand Push-Ups

50 Alt DB Hang Snatch 50/35#

R: 5:00

50 Wall Balls 20/14#

30 Push-Ups

50/35 Echo Bike or 55/42 Cal Assault Bike

30 Push-Ups

50 Alt DB Hang Snatch 50/35#

Time Domain:

Each Set 8:00-12:00

Total Time: 21:00-29:00

Time Cap: 30:00

RX= 20 Strick Handstand Push – Ups
RX+:

2 Rounds For Time

50 Wall Balls 20/14#

25 Strict Handstand Push-Ups

50/35 Cal Echo

25 Strict Handstand Push-Ups

50 Alt DB Hang Snatch 50/35#

R: 5:00 b/rounds

Finisher

Shoulder Finisher

4 Sets

15 Weight Plate Front Raise

10/10 Weight Plate Around the World

Max Plate Overhead Hold

R: 1:30 b/s

Load: Suggested 25/15#