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Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Gymnastics
Pull-Up Dip Complex (10×1)
5 Chin ups
5 Strict Ring Dips
5 Deficit Push- Ups (45# plates)
10 Minute EMOM
this is your time to work on chin-ups and dips
Metcon
Metcon (Time)
3 Rounds
120 Double Unders
30 DB Snatch 50/35lbs
After last cycle, your Double Unders should be improving or you have not been taking the right steps. Go for bigger sets in this piece. Practice the hand to hand DB transition with the heavier weight as well.
Scale Accordingly
Extra Credit
Metcon (Time)
For Time
50 Calorie Ski
Rest 1:00
50 Bar Facing Burpees
Rest 1:00
50 Calorie Row
Rest 1:00
This is a moderate-high intensity piece that can’t be dogged if you want a competitive time. Sprinting isn’t the idea, but you need to be willing to really push the pace throughout both rounds.