Bear Canyon CrossFit – WOD

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Metcon (No Measure)

15 Min EMOM:

1) 20 Back Rack Lunges

2) 15 RDL

3) :45 wallsit

* Lunge and RDL same barbell

Rest 2 mins

10 Mins to Complete

3x ME Double KB strict press

53/35/25 Rest :90 mins after each set.

* start with heavier weight strict press as many reps as possible as soon as you fail, move into the next weight repeat until you finish with the last weight. then rest :90 seconds after each set.

Rest 2 Mins

10 Mins to Get as far as possible

100m Row

10 pushups

200m row

20 pushups

300m Row

30 pushups


Rest 1 Min

6 mIns to get as far as possible.


Barbell situps

Reverse BB situps