Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
2 Rounds
1 min Jump Rope
10 Russian Swings
10 Airsquats
10 V-ups
Metcon
Metcon (Time)
50-40-30-20-10
Cal
American Swing 55/35
Deadlift 135/95
STO 135/95
*100 DU and 20 Lateral Burpee Over Bar after each round….yes even after round of 10.
Scale Accordingly
1 Partner Works at a time
40 Min Cap
Extra Credit
Metcon (No Measure)
100 Ab Mat Situps
100 Flutter Kicks
100 KB Curls