Friday

Oct 3, 2019 | W.O.D.

Bear Canyon CrossFit – WOD

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Warm-up

Trainers Choice (No Measure)

Weightlifting

Good Mornings (5×10)

E2M

10 Cossack squat (5 EACH LEG) after each set. Use 1 kb/db in goblet position

Try and get full range of motion on the cossack squats

Metcon

Metcon (AMRAP – Reps)

13min Amrap

1000m Row “buy in”

then in remaining time, complete as many rounds as possible:

12 Toes-To-Bar

6 Devil Press 50/35s

Extra Credit

Metcon (No Measure)

Reverse Hyper

3×10 @ 50% 1RM Back Squat

Then

Accumulate 2 Minutes In a Dead Hang From a Pull Up Bar