Bear Canyon CrossFit – WOD
Warm-up
250M Row/15Cals Bike
Then
1 Round
10 Air Squats
15 Banded Good Mornings
10 Banded Pull Aparts Fr/Bk
10 Banded Bicep Curls
10 Banded High Pulls
10 Banded Shoulder Press
Fitz (10 Rounds for time)
3min for 30min
9 Axel Shoulder To OH 155/125
3 Stone to Shoulder (BW)
Cash out 2019 meter row
110 Cals Bike
Movements will be scaled for ALL fitness levels.
This WOD was based on Brian’s two favorite Strongman movements. The row was added to commemorate the day he passed, September 3rd, 2019.