Bear Canyon CrossFit – WOD
Gymnastics
3 Sets
7/5 Ring Muscle-Ups
25ft HS Walk
5/3 Ring Muscle-Ups
R: 2:00 b/s
Metcon (4 Rounds for time)
“Top Gun”
Every 5:00 for 20:00
400m Run
10 Burpee Pull-Ups
50ft Dual DB Suitcase Lunges 50/35#
Goal: 3:30-4:00/Round
Cap: 4:30/Round
RX+:
Every 5:00 for 20:00
400m Run
8 Burpee Bar Muscle-Ups
50ft Dual DB Suitcase Lunges 70/50#