Bear Canyon CrossFit – WOD
Warm-up
Warm-Up:
12:00 EMOM
min 1: 45sec Row
min 2: 20-30sec Handstand Hold + Weight Shifts
min 3: 30sec Alt DB Snatch *light
min 4: 30sec KB Dead-Bugs
Metcon (AMRAP – Rounds and Reps)
“Good Will Hunting”
8:00 AMRAP
16/13 Cal Row
50ft Handstand Walk
4:00 Rest
8:00 AMRAP
12/10 Cal Row
6 Devils Press 35/25#
4:00 Rest
8:00 AMRAP
8/7 Cal Row
25ft Handstand Walk
4 Devils Press 35/25#