Bear Canyon CrossFit – WOD
Metcon (AMRAP – Rounds and Reps)
In a Team of 3 Complete the following:
36 Min AMRAP
Partner 1) Rows 1k
Partner 2&3)
200m Run Together
30 Synchro Burpees
30 Synchro Hang ALT DB snatch
30 Wallballs
10 Bear Complex 155/105 (weight should be moderately heavy)
*when partner 1 finishes their Row, partner 2 will go to rower for a 1k row and continue on with the AMRAP. Then Partner 3 will move over to the rower after 2 finishes.