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Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Monster Walk 2 min
into
4 Rounds
5 Push-up
5 Toes to hands
5 Jump Squat
5 Side Lunges
5 Reverse Burpee
5 Alt Lunges each leg
Weightlifting
Clean (20×1)
E:45
HAP
Full Squat
Metcon
Metcon (AMRAP – Reps)
15 Min AMRAP
80 Bent over Plate ROW 45/35
60 Plate OH Lunge
40 Ring Dips/Box Dips
20 Pike Push ups off Box
Zoom
Bent over Row DB/Barbell
OH Lunge
Box/Chair Dips
Box/Chair Push Ups
Extra Credit
Metcon (No Measure)
50 Barbell Roll Outs
50 Supermans with 2 sec hold