Sunday

Jul 11, 2020 | W.O.D.

Bear Canyon CrossFit – WOD

View Public Whiteboard

Warm-up

Trainers Choice (No Measure)

2 Rounds

250M/ 10 Cal

10 Airsquat

10 Alt Lunges

10 kips on rig

Monster Walks

Weightlifting

Overhead Squat (5×5)

E2M

HAP

Metcon

Metcon (AMRAP – Reps)

7min AMRAP

10 T2B

30 DU

10 Cluster 95/65

3min rest

7min AMRAP

10 T2B

30 DU

10 Squat clean 135/95

Extra Credit

Pull-Up Dip Alpha (10 Rounds for reps)

EMOM 10 Min

5 Strict Pull-Up

5 Strict Ring Dip