Bear Canyon CrossFit – WOD

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Warm-up

Trainers Choice (No Measure)

2 Rounds

10 Cal

10 Airsquat

10 Good mornings with Barbell

10 Kips on rig

5 Burpee

Metcon

Metcon (Time)

3 Rounds

30 TTB

30 Deadlift 155/110

30 Lateral Burpee Over Bar

60 Cal

2 Rounds

30 Pull Ups

30 Deadlift 205/145

30 Lateral Burpee Over Bar

60 Cal

1 Round

30 TTB

30 Deadlift 275/190

30 Lateral Burpee Over Bar

40 Min Time Cap

1 Person works at a time

Scale Accordingly

If no pull up bar do PVC Ab Mat or Toes to Hands for TTB and Double DB Supinated Rows for Pull ups

Extra Credit

Metcon (No Measure)

Z press 5×8

5×10 Barbell Reverse Curl

50 Facepulls

50 pull aparts