Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Metcon
Metcon (AMRAP – Reps)
1.) 4min. AMRAP:
Row 30/20 Cals
Max DB Thrusters 50/35
2.) 4min. AMRAP:
25 Burpees
Max Wall Balls 20/14
3.) 4min. AMRAP:
Bike 30/20 Cals
Max Pull-Ups
4.) 4min. AMRAP:
25 DB Thrusters
Max Cals on the rower
5.) 4min. AMRAP:
25 Wall Balls
Max Burpees
6.) 4min. AMRAP:
25 Pull-Ups
Max Cals on the bike
Rest 2min. After Each. Go as hard as you can on this one. 4min. isn’t long… Gotta move!
Extra Credit
Trainers Choice (No Measure)
Work on Mobility