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Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
2 Rounds
250M/10 Cal
50 SU
5 Air Squat
5 Tuck jumps
5 burpee
Metcon
Metcon (Time)
100 Cal Row/Bike/Ski
100 PJ 115/85
100 DU/200SU
25 Syncro Burpees
75 Cal
75 Lunge (L+R=2)
75 Ab Mat Sit Up
25 Syncro Box Jump Over
50 Cal
50 HPC
50 DU
25 Syncro Burpee
25 Cal
25 Power Snatch
25 Ab Mat Sit Ups
25 Syncro Box Jump Overs
50 Min Cap
1 person works at a time except for the syncro. Split work as evenly as possible. (Yes someone will do an extra rep on 75 and 25)
Scale Accordingly
Extra Credit
Metcon (No Measure)
Curls 5×20
5×10 Pull Ups