Bear Canyon CrossFit – WOD

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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