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Bear Canyon CrossFit – WOD

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Metcon (No Measure)

For Time:


Cal Row

Bench Press 155/105 60% or 60% of 1 RM

rest 2 mins


Bench Press

Calorie Row

Rest 5 min

100 Band Pull part (red or blue)

100 Banded Face Pulls (red or blue)

100 Banded Tricep Ext (blue or green)

100 Banded Curls (blue or green)

Rest 2 min

5 Min Plank Hold

*each break 20 single leg ALT T2B