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Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Back Squat (5×8)
HAP
60+%
Back Squat (5×8)
HAP
60+%
Metcon
Metcon (AMRAP – Reps)
With a Running Clock in 24 minutes…
Tabata DB Push Press 50/35
Tabata Air Squats
Tabata DB Snatch
Tabata Ab Mat sit ups
Tabata DB Thruster
*1 minute Rest between each
“Tabata”
Perform a Tabata interval (eight rounds of 20 seconds of work and 10 seconds of rest)
Each station is 4min.
Each Tabata is followed by 1 minute of rest.
Score for each movement is the lowest number of reps