Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Back Squat (4×4)
4×4 @ 85%
E2M
Metcon
Metcon (AMRAP – Reps)
AMRAP 8 Minutes
30/25 Calorie Row
30 Chest to Bar Pull Ups
30 Squat Clean Thrusters 95/65lbs
Do everything you possibly can to get back on the rower for round two, and for the best of you maybe even back to the pull ups. This is going to hurt.
Scale accordignly
Extra Credit
Metcon (Time)
50 Toes to Bar or Hanging Knee Raises
Each break, jog 200m slowly