Bear Canyon CrossFit – WOD

View Public Whiteboard

Warm-up

Trainers Choice (No Measure)

2 Rounds

10 Cal

10 Air Squat

10 Push Up

10 Banded press

5 Tuck Jumps

Metcon

Metcon (Time)

Aerobic Push Endurance

50-40-30-20-10

SA DB Floor Press @ 50/35

500m Row/ 20 Cal Bike

*20min Cap*

Metcon (AMRAP – Reps)

17min AMRAP

15/12 Cal Bike or 250m Row

8 Box Jump Overs @ 24/20

4-8-12-16-20…

Push Press @ 95/65

Extra Credit

Metcon (No Measure)

Work on Mobility

Stretch