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Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Strict Press (10×5)
This means strict, no dip no movement whatsoever except the bar going up. To include leaning of the upper body.
Strict Press
EMOM
10×5 @60-70%
First and last sets must be at 50%
Metcon
Metcon (Time)
Metcon Reset
3 Rounds
5 Power Snatch 135/95lbs
10 Toes to Bar
ROW 500m
Rest 1:00
2 Rounds
5 Power Snatch 135/95lbs
10 Toes to Bar
Row 500m
Rest 1:00
1 Round
5 Power Snatch 135/95lbs
10 Toes to Bar
Row 500m
24 Min Cap
30/20 cal bike
Extra Credit
Metcon (No Measure)
Floor Press
4×15
Accumulate 5 Minutes of hollow body holds in 10 minutes