Bear Canyon CrossFit – WOD

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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