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Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Push Jerk (7×2)
Push Jerk
7×2 @ 85%+
E:90
If you’re going with a “touch and go” style for the heavier work, sets 2-7 better look like rep 1, meaning you don’t default to your toes throughout the set. That won’t get your stronger, focus on quality.
Metcon
Metcon (Time)
5 Rounds
75 Double Unders
15 Ring Dips
Rest :60
Stay relaxed with the jump rope and then hop right onto the rings for a set. Dial in your kip ahead of time to make these as efficient as possible.
15 HRPU if can’t do Dips
Extra Credit
Metcon (AMRAP – Reps)
AMRAP 10 Minutes
Bike 100/80Cal
Max Legless Rope Climbs in remaining time
Don’t kill yourself on the bike, obviously the real win in this piece is getting a ton of time under tension with legless climbing. Less time standing around, more time climbing.