Bear Canyon CrossFit – WOD

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Metcon (No Measure)

8-6-4-2

Push Press

*start heavy & build to 2 rep max

immediately into;

60 Double Unders + 10 Burpee Box Jumps

Rest 2min after each set

-then-

1min Handstand hold

18 DB Pwr Cleans 70/50

1minPlank hold

15 DB Pwr Cleans

1min Push Ups

12 DB Pwr Cleans

1min Handstand hold

9 DB Pwr Cleans 70/50lb

1minPlank hold

6 DB Pwr Cleans

1min Push Ups

3 DB Pwr Cleans

Rest 3min

21-15-9

TTB

Russian Twist 45/25lb Plate (L+R=1)

Sit-ups

Russian KB Swing -HAP