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Bear Canyon CrossFit – WOD

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Warm-up

Trainers Choice (No Measure)

Monster Walk

3 Rounds

250m Row

10 Burpee

10 Hollow Body

10 Jumping lunges

10 Air Squats

Weightlifting

Back Rack Lunge (6×10)

10 Reps every :90 for 6 sets HAP

5 on each leg

Scale Accordingly

ZOOM

12-14 E:90

Metcon

Metcon (Time)

Classic Wod 2

15-12-9-6-3 For time

Must complete each round in 2 min in order to move on to next round. For example if you don’t complete the round of 9 in 6 minutes then it’s over.

10 Min Cap

Any Snatch is acceptable

15- 95/65

12 – 115/80

9 -135/95

6 – 155/105

3 – 175/120

Scale Accordingly and make sure you have the weights you need.

If not doing comp or Zoomin then you can do

10 Min AMRAP

20 DB Snatch Alt or 10 with barbell 95/65#

40 DU

Extra Credit

Metcon (No Measure)

Push Ups

4×35

Rest as needed to stay unbroken

Planks

5x 1:00

Add weight to low back as needed