Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Good Mornings (5X8)
E2M
Scale Accordingly
Metcon
Metcon (AMRAP – Reps)
AMRAP 3 Minutes x 3
Rest 2:00
15 Ring Dips
15 Shoulder to Overhead 135/95lbs
Max Rope Climbs in remaining time
*More Options:
Push Ups instead of Dips
Less weight on Shoulder to OH
Strict Pull Ups instead of Rope Climbs
Scale Accordingly