Bear Canyon CrossFit – WOD

View Public Whiteboard

Warm-up

Trainers Choice (No Measure)

2 Rounds

250M/10 Cal

10 Air Squats

10 Push Ups

10 Russian Swings

Monster Walk

Weightlifting

Metcon (Weight)

Every 2:30 Minutes for 8 rounds

Perform the following as an unbroken complex

Power Clean + Push Jerk + 2 Front Squats + Squat Clean + Jerk (Split or push)

HAP

Zoom

Same or tempo front squats 4 EMOM 40X0

Metcon

Metcon (Time)

5 Rounds for time

10 Cal

15 American Swings 55/35

Zoom

6 Burpee

15 Swings

Extra Credit

Metcon (No Measure)

5×15 Reverse Curls

5×10 Supinated Rows

5×10 TTB