Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Metcon
Metcon (Time)
1000/800m Row 80/60 Bike
50 DB snatch alt 50/35
30 Burpee over DB
50 American KB swing 70/55
30 Burpee over DB
50 Pull-up
30 Burpee over DB
1000/800m Row 80/60Bike
28min TC
Extra Credit
Pendlay Row (10×5)
5 EMOM 10 Min
Metcon (No Measure)
3×10
L-Sit Complex
4×15
Pause Wall Squats
5x :20
Double DB Head Hold