Bear Canyon CrossFit – WOD
Strength
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