Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Bear Complex (12)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
EMOM
HAP
75+% of Push Press
Metcon
Metcon (AMRAP – Rounds)
“Death By 10 Meter”
Minute 1: Run 10 Meters
Minute 2: Run 20 Meters
Minute 3: Run 30 Meters
Minute 4: Run 40 Meters…
Continue to increase distance by 10 meters every minute. Once you cannot complete the designated meters in the minute, take a 1 minute break and take three off from the last successful round and keep doing that round until entire class is done
so if you completed 10 rounds failed on 11 then you’d go back to 7 rounds and keep doing that until class is over
Your score will be the highest minute you completed in the first round. There is a 25 minute cap
Extra Credit
Metcon (No Measure)
Front Rack Reverse Lunges
3×10
Hip Extensions
4×15
5×20
Banded Strict Pull Ups
Choose a band that will allow you to stay unbroken