Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Push Press (6×4)
Every :90 For 6 Sets
4 Push Press
Start around 85% and work up if they are fast and efficient
Metcon
Metcon (Time)
20-30-40-30-20
AAB Calories/Row Calories
10-15-20-15-10
TTB
The calorie amounts are meant to make you *think* about pacing, and while you shouldn’t be in a dead-sprint, pacing too much and you lose ground on your fellow competitors.
Extra Credit
Metcon (No Measure)
3×10
DB Bench Press
4×15
V Up
5×1:00
Single Leg Wallsit
:30 Per Side