Bear Canyon CrossFit – WOD

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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)