Bear Canyon CrossFit – WOD
Accessory work
3 Sets, For Quality
1:00 Row or Run
10 x 1 and 1/4 Goblet Squats
8/8 Single Arm Ring Row 2020 Tempo
20 Bear Plank Shoulder Taps
Metcon (No Measure)
25:00 EMOM
min 1: 200m Run
min 2: 5 Strict Pull-Ups + 10 Push-Ups + 15 Air Squats
min 3: 15/12 Cal Row
min 4: 10 Pull-Ups + 10 Push-Ups + 15 Air Squats
min 5: Rest
RX+: Wear a 20/14# weight vest
Finisher
3 Sets of Bicep 21s
7 90degress to the top range of motion
7 end range of motion to 90 degrees
7 Full range of motion
R: as needed to maintain quality sets
Load: Choice (light)