Happy Birthday to Beth Begay!

Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)


Metcon (Time)

Every 7min. x 5 Rounds:

400M Run /500 ROW

50 Double Unders

20 Overhead Squats 45/35lb bar

15 Toes-To-Bar

10 Russian Twists with 35/20lb. DB

10 Sit-Ups with feet anchored on DB

No Rest in-between rounds

Score is slowest time! Try and stay consistent!

ABs + Cardio kinda day. Get ready to move and feel the burn on this one. Want a little extra core work?

Extra Credit

Metcon (Time)

7 Rounds

3 Rope Climbs

10 Bar Facing Burpees

You don’t realize the importance of your hip flexors and abs when climbing rope until their completely fried, making efficiency in both of these movement throughout key.