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Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
2 Rounds
1:00 Jump Rope
1:00 Burpee
1:00 Plate Ground to overhead
Weightlifting
Push Press (10×3)
3 EMOM 10 Min
HAP
Metcon
Metcon (Time)
1K Row 80/60 Bike
100 DU / 200 SU
1 K Row 80/60 Bike
100 Ab Mat Sit ups
Scale Accordingly
Zoom
50 Burpee
100DU/200SU
50 Long Jump jog back
100 Ab Mat situps
Extra Credit
Good Mornings (5X10)
HAP