Bear Canyon CrossFit – WOD
Strength
Strict Press (5×5)
E2M- 5 Strict Press Building to a Heavy 5. No dipping of the knees
Metcon (Time)
3 Rounds For time:
15 Burpees to target
30 Wallballs 30/20
90 DU
6′ target for the burpee, wallballs are ment to be heavier than you normally use.
DU- either 45 attempts or Double for SU
Extra Credit
Tabata Handstand Hold. either kicking up or wall walk up your choice