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Bear Canyon CrossFit – WOD
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