Bear Canyon CrossFit – WOD
warm up
2:00 Bike or Row
+
2 Rounds:
10x RIng Rows
10x Push Ups
10x Alternating V-Ups
10x Jump Squats
Metcon
Metcon (Time)
Partner Wod
100 Cal Bike/Row
-into-
20 Rounds (10 per person)
3 Power Cleans @ 155/105
6 Hand Release Push Ups
9 Box Jump Overs @ 24/20
-into-
100 Cal Bike/Row
-into-
20 Rounds (10 per person)
9 Air Squats
6 Sit Ups
3 Push Jerks @ 155/105
-into-
100 Cal Bike/Row
*Split up calories however.
*Alternating Rounds
(Partner 1 must complete 1 round before partner 2 starts their round.)
*45min Time Cap