Bear Canyon CrossFit – WOD
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.