Bear Canyon CrossFit – WOD

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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: