Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Romanian Deadlift (5×12)
Romanian Deadlift
12-12-12-12
E2M
Use straps if necessary. Heavier than last time.
Focus on a controlled descent where you’re not only hinging at the waist, but are pushing your hips back. If you have the flexibility to maintain a neutral lumbar position through a long range of motion, stand on a plate or box to increase the ROM.
Metcon
Metcon (Time)
75 Thrusters 75/55lbs
60 Bar Facing Burpees
45/25 Calories on AAB
*More Options:
15 Reps less of each movement
Any machine for equal Calories