Bear Canyon CrossFit – WOD
Strength
Deadlift (EMOM x 10 2x Deadlifts building)
Pause in mid shin for 2 seconds on both reps. Reset each rep, NOT TNG
Metcon (AMRAP – Rounds)
12 Min Amrap
10 DB Front rack lunges
8 DB Push Press
6 DB Clusters 50/35
Extra Credit
Flight Simulator
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken DU ( or scale to 1/3/6/9/12… to work on DU)
*you have to stop at each set. if you mess up then you start that set over again
12 min Cap.