Bear Canyon CrossFit – WOD
Warm-up
2 Sets
10 Calories
10 Empty Barbell Thrusters
10 Kip Swings
Metcon
Metcon (Time)
Solo Workout
36 Rounds For Time
1 Cluster
2 T2B
3 Burpees Over Bar
Every 3mins 10/8 Calories
Scaled: 95/65
RX: 135/95
RX+: 155/105
*39min Cap
Duration: Long
Feel: Control- Remain present during the whole workout, you should be able to walk away and only be just slightly out of breath.
Pacing: Sustain- Focus on repeatability, staying present in the workout at all times.