Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
2 Rounds
250 Row/10 Cal
10 Burpee
10 Plank Jacks
10 Air Squats
Monster Walks
Weightlifting
Deadlift (6×6)
E:90
70%
No bouncing – deadlift like you’re in a library.
Zoom
RDL
6EMOM 10 Min
Metcon
Metcon (Time)
For Time
50 S-Arm DB Squats w/ one 50/35lbs DB (alt at 25)
60 Hang Alt DB CnJ
70 Calorie Row/Bike
Scale Accordingly
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50 S-Arm KB Squats w/ one 70/53lbs KB
60 KB Snatches 70/53lbs
70 Calorie Row
KB must be held in the crook of the elbow. May switch arms anytime.
or
50 Front Squat
50 HCnJ
50 Long jump jog backs
Extra Credit
Metcon (No Measure)
5X10 Chin-ups
100 Ab Mat Situps