Don’t forget your personal chalk buckets!
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Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)

2 Rounds

20 Cal Row

10 Kips on bar

10 Burpee

10 Hollow body rocks

10 airsquat


Push Press (10×5)

5 EMOM 10 Min



Metcon (Time)

3 Rounds For Time:

30 Russian KB Swings 70/53

25 Push Press 75/55lb

20 Cal Row

15 Toes-To-Bar

*15 Cal Row for ladies

*Lock out those push presses for a split second. Your arm locking out and going straight back down without a pause does NOT count.

Extra Credit

Metcon (No Measure)

5X15 Bicep Curls

5×15 Push-ups