Bear Canyon CrossFit – WOD

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Warm-up

Trainers Choice (No Measure)

2 Rounds

50 SU

10 Air Squat

10 Burpee

10 Kips on Rig

Weightlifting

Strict Press (10×5)

This means strict, no dip no movement whatsoever except the bar going up. To include leaning of the upper body.
5 EMON 10 Min

Metcon

Metcon (AMRAP – Reps)

15min. AMRAP:

30 Double Unders

15 Wall Balls 20/14

30 Double Unders

15 Kipping Pull-Ups

Extra Credit

Metcon (No Measure)

Mobility

Stretch