Bear Canyon CrossFit – WOD
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