Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Back Squat (Max Effort @75 %)
Back Squat
8 Tempo Pause Squats @40%
6 Tempo Down Fast Up @60%
Then:
AMRAP @75% (no tempo)
Metcon
5k Run (Time)
Max Effort 5k Run
Yes 3.1 Miles its beautiful outside challenge yourself
Extra Credit
Metcon (Time)
10 Min Plank Hold
20 Min Cap