Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
2 Rounds
50 SU
10 Air Squat
10 Alt Lunges
10 Burpee
20 Mountain Climbers
Monster Walks
Weightlifting
Front Squat (10×3)
30X0 Tempo
EMOM
65%
Metcon
Metcon (AMRAP – Reps)
14 Min AMRAP
50 DU / 100 SU
20 DB Hang Clean and Jerk 50/35 (10 Left/ 10 Right)
10 Box Step over with 1 DB 24/20 (50/35)
Extra Credit
Metcon (No Measure)
5X12 Feet Elevated Box Dips (put feet on plates)
50 Reverse Curls
50 Hang High pull with Barbell