Bear Canyon CrossFit – WOD
Gymnastics
Muscle-ups (10×3)
EMOM 1-3 Muscle Ups. Ring or bar. *work your weaknessess
IF you cannot do muscle ups. Low Ring Banded Muscle Up or Muscle up transitions with dips for the EMOM.
Or Complete 3 Strict Pullups and 3 Dips EMOM
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP:
15 Wallballs 30/20 (use a heavier ball than normal)
15 Cal Row
15 AKBS 70/53
Accessory work
10 Min EMOM
1) 10 Pistols or candlestick squats
2) 20 HollowRocks