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Bear Canyon CrossFit – WOD

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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