Bear Canyon CrossFit – WOD
Metcon (No Measure)
8 Min EMOM
1) HEAVY supinated BB Row 5-8
2) DB Z- Press 12-15
Rest 2 Mins
10 Min EMOM
1) DB Flat Bench Press- 12-15
2) WTD pullups x 5
rest 2 Mins
7 Min AMRAP
20 ALT jumping lunges
15 single dumbbell sumo deadlift
10 DB goblet squat
Rest 2 mins
Shoulder Burner
100 REPS FOR TIME: Plate 2 Over head
25 reps at each weight no rest in between weights.
25/35/45/55 , 15/25/35/45
rest 2 mins
100 Situps
100 flutter kicks
100 MC
100 Crunches
2:00 plank