Bear Canyon CrossFit – WOD
Metcon (No Measure)
10 Min to Build to a 1 RM Close Grip Bench Press.
Rest 1 Min
into
12 Min EMOM
1) 15 Single DB overhead TRI- ext
2) 15 BB curls
3) row 15/12 Calories damper set to 10
rest 2 mins
10 Min Amrap
40 Plate to Overhead 45/35
40 Overhead Plate walking lunge
40 Plate Russian Twists
30
30
30
20
20
20
10
10
10…. iF you finish start at 40 again