Bear Canyon CrossFit – WOD
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
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Same or tempo front squats 4 EMOM 40X0
Metcon
Metcon (Time)
5 Rounds for time
10 Cal
15 American Swings 55/35
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6 Burpee
15 Swings
Extra Credit
Metcon (No Measure)
5×15 Reverse Curls
5×10 Supinated Rows
5×10 TTB