Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Clean (7×5)
Squat Clean
7×5 @ 65-70%
E:90
Metcon
Metcon (Time)
10-20-30-20-10
DB snatch 50/35
DB OH lunge 50’s/35’s (two DB’s)(IN PLACE)
12min TC
Extra Credit
Metcon (Time)
4 x 500m Row
Rest 1:00
This is a classic rowing test designed to be done at about your goal 2k pace. Given that we haven’t done a dedicated 2k rowing program, trying to hold as close to your goal 2k pace as possible would be a really good stimulus.