Bear Canyon CrossFit – WOD

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Warm-up

Trainers Choice (No Measure)

Weightlifting

Sumo Deadlift (5×8)

HAP

E2M

Scale Accordingly

Metcon

Metcon (Time)

800m Run

20 Back squat 135/95

600m Run

17 Back squat 185/125

400m Run

14 Back squat 205/145

200m Run

11 Back squat 225/155

Bar taken from ground

20 Min Cap

Scale Accordingly

Extra Credit

Metcon (Time)

Strict Handstand Push Ups

10×4

Take as little rest between sets as possible. Do not start this with the mentality of “I’ll turn this into an EMOM” or some crap like that. Your rests will get longer, but don’t sell yourself short from the get-go.