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Bear Canyon CrossFit – WOD
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