Bear Canyon CrossFit – WOD
Metcon (No Measure)
12 Min EMOM
1) Incline DB Bench Press x 12 (2x45s +25) for incline
2) Banded CTB pullups x12
*use a band and touch your chest
rest 2 Mins
10 Min EMOM
1) RDL Heavy x5
2) Narrow Stance Goblet squat (elevate heel on 10# plate) x 20 53/35
Rest 2 min
5 Min AMRAP
50 Plate to Overhead 45/35
remaining time GUN WALK
* hold plate at 45 degrees and walk. each time you rest or break 10 pushups on the plate
Rest 1 Min
3x 10 DB front Raises
10 Lateral Raises
10 Supinated Crossbody raise alternating.