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Bear Canyon CrossFit – WOD

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Metcon (AMRAP – Rounds and Reps)

30 Min Cap:

20 Burpees

400m Run

18 Burpees

400m Run

16 Burpees

400m Run

14 Burpees

400m Run

12 Burpees

400m Run

10 Burpees

400m Run

Remaining Time:

50 situps

50 Russian KBS

1:00 plank

* if you finish cycle through rounds of the 50/50

*Score is how many situps and kbs, plank is 1 rep

Accessory work

Bar Muscle-ups (15 Min of Skill work)

Take 15 mins to work on Bar MUS. Jumping > Banded> Unassisted.

if able to complete work on linking multiple together as an EMOM. 2-3 Reps for 10 MIns