Bear Canyon CrossFit – WOD
Strength
21 min EMOM
Ideally 7 attempts at each movement. If you fail the strict press, then move on to push press. Same goes to push press to push jerk.
Strict Press (1 RM)
Push Press (1RM)
Push Jerk (1RM)
Metcon (AMRAP – Reps)
2 MIn Max Effort DU
Rest 1 min
Metcon (AMRAP – Reps)
1 Min AMRAP
MAX PULLUPS
Rest 1 min
Metcon (AMRAP – Reps)
1 Min AMRAP
Max Effort Pushups