Bear Canyon CrossFit – WOD
Metcon (No Measure)
5x E2M
Back RackLunges x 10 each leg not alternating. HEAVY AS POSSIBLE
Rest 2 Min
10 Min EMOM
1) Close Grip Bench Press x10
2) Single DB bent Over Row x 15
Rest 2 Mins
5 Min Max Effort DB lateral Raises (switch every 10 reps 1 arm at a time) dont put the DB down the whole time:
Rest 1 Min
5 Min MAX Effort
Lee Priest Tricep Extensions
rest 2 Mins
3 Min Max Weighted Situps
3 Min Max Russian Twists