Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
2 Rounds
10 Cal
10 Airsquats
10 banded good mornings
10 Kips on Rig
Weightlifting
Deadlift (6×10)
E2M
TnG
Pick a weight you can do all 10
Metcon
Metcon (AMRAP – Reps)
“Ooh La La” – For Rounds and Reps
AMRAP 13 Minutes
10 Clean and Jerk 135/100lbs
8 Chest to Bar Pull Ups
20 Pistols
Extra Credit
Metcon (No Measure)
5×15 Push-ups
50 Cal as fast as possible