Bear Canyon CrossFit – WOD
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