Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Sumo Deadlift (10×3)
3 EMOM
HAP
Metcon
Metcon (Time)
12 Min to complete
6 Bar Facing Burpee
10-1 Thruster 135/95
6 BFB/10 Thruster
6BFB/9 Thruster
6 BFB/ 8 Thruster……
Extra Credit
Metcon (No Measure)
3×10
Sandbag Bear Hug Lunge Steps
4×15
Standing Simultaneous DB Curls
5x:20-:30 GHD Hold
Body Parallel w/ground