Bear Canyon CrossFit – WOD
Warm-up
2min Row
-into-
2 sets
10 Scap Pull Ups
10 Kip Swings
5 Burpees
20 sec Hollow Hold
Metcon
Metcon (AMRAP – Rounds and Reps)
17min AMRAP
400m Row or 20/15 Cal Bike
10 Hand Release Push Ups
10-12-14-16…
Strict Pull Ups
*Note: Modify strict pull ups to band assisted pull ups or supinated body rows. Let’s try to avoid the rings today.
-10min Transition/WOD Brief-
Metcon
Metcon (AMRAP – Rounds and Reps)
15min AMRAP
5-10-15-20-25…
Burpees to a 6″ Target
T2B