Swol Day Thursday

Bear Canyon CrossFit – WOD

View Public Whiteboard

Metcon (No Measure)

10 Min EMOM:

5 Pullups

5 Ring Dips or Ring Pushups

*Both on the same minute.

Pullups are strict and cant be weighted if you want.

Rest 2 Mins

10 Min ALT EMOM

A) DB Z-Press x 12

B) SDLHP x 10 95/65

Rest 2 mins

For TIme:

10 Min Cap:

400m Walking Lunge

when finished complete

Tabata

ALT-V ups or GHD if athlete is capable