Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Banded Russian KB Swings (10×10)
10 EMOM 10 Min 53/35 Red band
Metcon
Metcon (Time)
“BURPTACULAR”
10-9-8-7-6-5-4-3-2-1 Reps For Time
Burpees
Kettlebell Thrusters (53/35)
Kettlebell Sumo Deadlift High-Pulls
Burpees
American Kettlebell Swings
Only use 1 KB
The KB Thruster is single arm and you can switch arms when needs
Extra Credit
Metcon (No Measure)
Come watch the bears kick butt this weekend