Bear Canyon CrossFit – WOD

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A: Metcon (No Measure)

25 Min EMOM:

1) Bench x 10 Reps *Should be a weight you can do 10 UB, that should start to get hard around Rep 7-8

2) Banded CTB Strict Pullups x 5-10 *slightly wider grip and really focus on getting chest to the bar.

3) HVY Russian KBS x 15 * if you use 35 for AKBS use a 53+

4) KB SDHP x 12 *diff weight from KBS

5) 20 ALT- V-ups

Metcon (AMRAP – Reps)

CrossFit Open Workout 12.1:


Burpees to 6″ target

Find your position and work on a consistent pace. Quality burpee movement will be the difference in the end.