Sunday

Bear Canyon CrossFit – WOD

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Warm-up

Trainers Choice (No Measure)

Weightlifting

Deadlift (5×3)

E2M

HAP

Metcon

Metcon (Time)

For Time:

1,000 meter Run

63 American KB Swings (53/35lb)

36 Push Jerks 135/95

800 meters Run

42 American KB Swings (53/35lb)

24 Push Jerks 135/95

400 meters Run

21 American KB Swings (53/35lb)

12 Push Jerks 135/95

Time Cap: 30 minutes

Extra Credit

Metcon (Time)

2 Rounds:

500 Meter Row

12 Burpees

21 Box Jumps (24″/20″)