Bear Canyon CrossFit – WOD

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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