Bear Canyon CrossFit – WOD

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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

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