Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Metcon
Extra Credit
Metcon (Time)
Get as far as possible in 35min…
50 Power Snatches 135/95
immediately into;
250 Wall Balls 20/14
immediately into;
42-30-18
Power Clean 155/110
Calorie Assault Bike
immediately into;
42-30-18
Front Squats 175/125
Pull-Ups
Split reps however
Scale Accordingly
Metcon (Time)
3 Rounds
Run 400m
Rest :90
Peppers Fundraiser WOD
Fundraiser wod
Partners split however
4 rounds
8 Burpee Box Jump Overs
4 Ring MU
5 Squat Snatches
Then
3-6-9-12
DB Thrusters (each person does a set)
T2B synchro
1000m Row
Then
4 rounds
15 DL
15 HSPU
100 DU
RX: 24″/20″, 135/95, 50#/h, 155\105