Bear Canyon CrossFit – WOD
Warm-up
2 Rounds:
10 Cal Bike/Row
5x Barbell RDL
5x Barbell Hang Muscle Clean
5x Barbell Shoulder Press
Metcon
Metcon (5 Rounds for reps)
EMOM x 20
1: 7-10 Strict T2B or Strict Knee to Elbows
2: 15-20 SA KB Gorilla Rows (L)
3: 15-20 SA KB Gorilla Rows (R)
4: 20-30 sec KB Hollow Flutter Kicks
*Note: Log only the total number toes to bar done each round.
For the rows pick a challenging weight you can use with good form.
NO KIPPING!!!
Metcon (2 Rounds for time)
For Time:
21,15,9 reps of
Power Clean and Jerk 95/65
Bar Facing Burpees
Rest 5:00 x2 sets.
Time Cap: 30 minutes.