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Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
3 Rounds
300M Row/ 10 Cal Bike
10 Glute Bridges
10 Hollow Body Rocks
10 Kips on Bar
10 Barbell RDL
10 Airsquats
Weightlifting
Clean Complex (10×1)
3 Power Clean
2 Front Squat
1 Push Jerk
1 Split Jerk
*This is a complex, meaning everything must be completed unbroken.
EMOM 10 Rounds
HAP 55%-60% of PC
ZOOM Same Complex
Metcon
Metcon (Time)
7 Rounds
7 Lateral Burpee Over Bar
7 Pull ups
7 Deadlift 225/155
Time Cap 14 min
Zoom
14 Min AMRAP
7 Burpee
7 Toes to hands
7 SDLHP
Extra Credit
Metcon (No Measure)
50 bandpull aparts
50 banded pushups