Bear Canyon CrossFit – WOD
Warm-up
2 Rounds:
10 Cal Bike/Row
10x Banded OHS
:30 Side Plank R/L
Strength
Snatch (5×4)
4 reps Every 2mins x 5 sets
Building each set to a tough 4 by the last set
Drop and reset after each lift.
Metcon
Every 5mins x 4 sets
15x Deadlifts 185/125
15x Bar Facing Burpees
15x Wall Balls 20/14#
-rest remaining time-
Try to maintain consistent split times each round!
Metcon (Time)
Every 5mins x 4 sets
15x Deadlifts 185/125
15x Bar Facing Burpees
15x Wall Balls 20/14#
-rest remaining time-
Try to maintain consistent split times each round!
When logging score, note the fastest time you finished an interval. As well as the other split times in the notes. 🙂
Accessory work
Group mobility work
Stick around and stretch, we have a full week of fitness ahead of us!!