Bear Canyon CrossFit – WOD
Strength
Front Squat + Split Jerk (10×1)
For the First 5 Mins.
2 FSQ+ 1 Split Jerk at 75%
last 5 mins
1 FSQ+ 1 Split Jerk at 80%
Pull-Up Dip Alpha (10 Rounds for reps)
EMOM 10 Min
5 Strict Pull-Up
5 Strict Ring Dip
Try to match what you did the first time we did this.
Metcon (AMRAP – Reps)
12 Min AMRAP!
30 Cal AD
30 Wallballs 20/14
rx+ 30/20