Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Metcon
Metcon (Time)
Annie on Roids
50-40-30-20-10 Reps For Time
DB Alt Snatch 50/35
Double-Unders
American KB Swings 53/35
PVC Ab Mat Sit-Ups
Pull-Ups
200M Run After each Round so after pull-ups each round run 200M
1000M total
If you need to scale PU to jumping PU. Do not do 150 ring rows or if doing ring rows do
25-20-15-10-5
40 Min Cap
Extra Credit
Metcon (AMRAP – Reps)
5 Rounds
Max HSPU 1 min
30 Sec rest