Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Metcon
Metcon (Time)
Teams of 2
100 Cal Bike/1000 Row
100 KB goblet squat 53/35
into
200 Cal Bike / 2000 Row
200 American KB swing
then
10 Alternating rounds of:
10 Pull-ups
10 Push Ups
10 Box jump over 24/20
40min TC
*BIKE and KB movements are split any way, with only one partner working at a time. Must complete all bike or row before moving on to KB
*one bike/rower/box per team; partners using same weight KB must share one