Monday

Bear Canyon CrossFit – WOD

View Public Whiteboard

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