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Bear Canyon CrossFit – WOD

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Warm-up

Trainers Choice (No Measure)

Skill

Metcon (No Measure)

False Grip Ring Row

10 Min Emom 6 Reps

10×6

Advanced

Feet Elevated

Skill

Metcon (No Measure)

Hips to Rings swing (False grip on high rings)

5 Sets 3-8

1:00 Rest

Skill

Metcon (No Measure)

Seated Muscle Up with Band

2-3 EMOM

8 Min

If you have muscle ups use this time to work on strict MU

Metcon

Metcon (AMRAP – Reps)

12min. to get as far as possible…

3-6-9-12-15…

Devil Press 35/25s

*100m Run after each set or 10 Cal Bike

Extra Credit

Metcon (No Measure)

ROMWOD

Work on mobility