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Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Skill
Metcon (No Measure)
8 MIN EMOM
3-7 False Grip Ring Rows
If good at these put feet on box
Metcon (No Measure)
6 MIN Emom with a partner holding feet
4-6 MU Transitions
Metcon
Metcon (Time)
AMRAP 14 Minutes
20 Wallballs 20/14lbs
3 Muscle Ups
30 Wallballs 20/14lbs
5/4 Muscle Ups
40 Wallballs 20/14lbs
7/5 Muscle Ups
Target Stimulus: Wallballs are 3 sets or less. Muscle ups in sets 2 and 3 are 3 sets or less.
*More Options
– Seated MU with Band
– Bar MU
Extra Credit
Metcon (No Measure)
BINGO