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Bear Canyon CrossFit – WOD

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Metcon (No Measure)

12 Min EMOM:

1) Floor DB Clevage cutters x10

2) Supinated Barbell Rows Heavy x8-10

Rest 2 Mins

10 Min Emom

1) Barbell Curls x 15

2) DB Overhead Tricep Extension x15

Rest 2 Mins

7 min AMRAP

50x Plate 2 Overhead

Remaining Time Overhead Plate Carry. 45/25 if you take a break or drop it 20 pushups on the plate.

rest 2 mins

4 Sets

7x DB Turkish Sit Ups R/L

7x DB Weighted Sit Ups

Rest :90