Bear Canyon CrossFit – WOD

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Z- Press (10×3)

From the seated position, legs straight out, Take the bar from the rack and perform a strict press seated.
EMOMx10 3 Z-Press

*Focus on maintaining core integrity and finishing with head through position

Metcon (AMRAP – Rounds and Reps)

13 Min AMRAP:

5x Devil Press 50/35

10x ALT DB lunge (same weight as devil, lunging forward)

15 Cal AD or Row

Accessory work

3x ME Supinated (chin up grip) Dead hang hold rest 2 min between sets