Bear Canyon CrossFit – WOD
Metcon (5 Rounds for time)
Five rounds, each round for time, of:
Row 500M
Run 400M
Rest 2 mins between each round.
Athlete Notes:
Start at an easy/moderate pace and aim to increase intensity as the rounds go on.
rest 5 mins
Then:
100 flutter kickers
100 crunches
100 Alt v-ups
100 Russian twists