Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Metcon (Time)
In Teams of 2:
40min. running clock…
2 Rounds:
70 Cal Assault Bike
70 Toes-To-Bar
immediately into:
2 Rounds:
70 Cal Row
70 Plate Sit-Ups (35/25lb.)
immediately into:
2 Rounds:
800m Run (200m intervals)
70 Russian Twists with 35/25lb DB
immediately into:
Max American KB Swings until the 40min. mark
Only 1 Person works at a time. Can you finish and make it to the swings?
Left + Right = 1 rep on the russian twists on the last section.
Extra Credit
Metcon (Time)
3 Rounds
20/15 Calorie Ski
20 Sumo DLHP 75/55lbs
10 Minute Cap
*More Options: