Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Metcon
Metcon (Time)
(0-13min.)
5 Rounds:
20 Push Jerk 135/95
25 Pull-Ups
(13-21min.)
Pick 1:
1 mile run (in 200m intervals)
2000m Row (in 200m intervals)
160/120 Cal Bike (10 Cal Intervals)
(21-36min.)
For Time:
42-30-18
Deadlifts 255/175
Burpees over the bar
TTB
One person working at a time until work is done
Each section has a time cap so you gotta move! Finish early and you get rest. Go slow and you’re going to be wishing you went faster 😉
Extra Credit
Front Squat (6X4)
Every 2 Minutes For 12 Minutes
(4) 3-second Pause Front Squat
Bar taken from ground
HAP