TGIF

Bear Canyon CrossFit – WOD

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Metcon (Time)

3 Rounds for time of:

9 Squat Cleans, 185/135

9 Push Jerks, 185/135

9 Ring Muscle-ups

3 Rounds for time of:

500m Row

25′ Handstand Walk

5 Rounds for time of:

20 GHD Sit-ups

10 Box Jumps, 30″/24″

20 Hand-release Push-ups

*Rest 5 minutes between workouts

45 min Cap*