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Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)

Metcon (AMRAP – Reps)

Eight 2-minute AMRAPs in 16 minutes rest 5 Min then Repeat…Keep score and Post we might choose someone with highest score this week.

From 0:00-2:00

20 meter Sprint

16 Burpees

From 2:00-4:00:

20 meter Sprint

16 Sit-ups

From 4:00-6:00:

20 meter Sprint

16 Air Squats

From 6:00-8:00:

20 meter Sprint

16 Mountain Climbers (8 each side)

From 8:00-10:00:

20 meter Sprint

16 Jumping Jacks

From 10:00-12:00:

20 meter Sprint

16 Jumping Lunges (8 Each side)

From 12:00-14:00:

20 meter Sprint

16 High Knees (8 Each Side)

From 14:00-16:00:

20 meter Sprint

16 Tuck Jumps

Perform as many rounds and repetitions as possible of each couplet within the 2 minutes allotted, then move immediately to the next 2-minute AMRAP. Count one repetition for each 20-meter sprint (10 meters = 1 repetition). For all other movements, count one repetition per completed movement Track total number of repetitions completed for each 2-minute AMRAP. Score is total number of repetitions completed in all eight AMRAPs for BOTH rounds.
20 meter is 65feet FYI

Extra Credit

Metcon (No Measure)

BINGO complete some of the squares