Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
2 Rounds
10 Cal
10 Medball Cleans
10 Push-ups
10 Alt V-Ups
Weightlifting
Pendlay Row (10×5)
EMOM
HAP
Metcon
Metcon (Time)
2 Rounds
30 Wall ball 20/14
10 Power clean 135/95
2 Rounds
20 Wall ball
10 Power clean 155/105
2 Rounds
10 Wall ball
10 Power clean 185/130
20 Min Cap
Zoom
2
30 Airsquat
20 Push Ups
10 PC
2
20 Airsquat
10 Push Ups
10 PC
2
10 Airsquat
5 Push Ups
10 PC
Extra Credit
Metcon (No Measure)
Work on mobility
5 Min hold bottom of squat
Stretch