Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)


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