Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Strict Press (1RM)
This means strict, no dip no movement whatsoever except the bar going up. To include leaning of the upper body.
1 RM in 8 Minutes
then
Push Press (1RM)
1 RM in 8 Minutes
then
Push Jerk (1RM)
Find In 8 Min
If found early scale back and work on technique
Metcon
1000m Row (Time)
Max Effort 1000m Row
Extra Credit
Metcon (No Measure)
3×1:00
Plate Pinch AHAP
4×15
V Ups
5×1:00
Wall Sits