Bear Canyon CrossFit – WOD
5k Run (Time)
Max Effort 5k Run
April Fools
Metcon (No Measure)
25 Min EMOM
1: 5 Bench Press
2: Double DB bent over Row
3: 10 Cals arms only
4: Lee Priest Tri Ext- Max Set
5: Hanging Knee Raise (1 middle, 1 left oblique, 1 right oblique = 1 rep) x 7
Metcon (AMRAP – Reps)
6 min AMRAP: Weighted situp/ reverse situp
* empty barbell arms locked out
10 weighted situp
10 Reverse situp
9
9
8
8
7
7…. Get as far as possible