Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
2 Rounds
250M row
10 Jump Squats
10 Alt Lunges
10 Push ups
10 Kips on Rig
Weightlifting
Clean (15×1)
E:45
HAP
Full Squat
Zoom
Same
Metcon
Metcon (Time)
3 Rounds
30 DB Alt snatch 50/35
20 Single Arm OH Alt Lunge (Switch sides at 10)
30 Air squat
20 Pull-ups
*scale for pull-up is ring row/ Supinated Row
Extra Credit
Metcon (No Measure)
4×12 Reverse Curls
4X10 Barbell Sit Up