Bear Canyon CrossFit – WOD

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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