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Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Metcon (Weight)
20min
E2M (10 sets):
3 Thruster
2 Front squat
1 Jerk
*loading for each set is athletes’ choice; build to a heavy complex as long as proper technique is maintained
Metcon
Metcon (AMRAP – Reps)
15min AMRAP
25 American KB swing 53/35
20 Pistol squat
15 Ring dip
Extra Credit
Metcon (Time)
50 Strict Chin-ups
25 Kipping Pull-ups