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Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
2 Rounds
1 Min Jump Rope
10 Push ups
12 Jumping Lunges
10 Kip Swings
250m Row/ 10 Cal Bike
Metcon
Metcon (Time)
Partner WOD
50 Min Time Cap
(partner A works completes a round while partner B rests then partner B works while partner A rests except for burpees those are together)
20 Alt Rounds
10 Cal Bike/Row
8 Alt DB Snatch 50/35
6 Box Jump Over 24/20
into
50 synchro burpees
into
10 Alt Rounds
30 DU
15 Ab Mat Sit-ups
5 Devil Press w/ 1 DB 50/35
Scale Accordingly
Extra Credit
Metcon (No Measure)
Barbell RDL
3X10
Side Planks
2×3:00
:90 per side per round