Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Front Squat (4X6)
E2M
Front Squat
4×6 @ 75%
Metcon
Metcon (Time)
5 Rounds
15 Thrusters 115/75lbs
15 Chest to Bar Pull Ups
After 19.5 you have to be ready to get wayyyyy outside your comfort zone with terrible movement combinations. This should do the trick.
Extra Credit
Metcon (3 Rounds for reps)
AMRAP 2:00 x 3
20/12 Calorie AAB
Max KB Snatch in remaining time 70/53lbs
Rest 1:00
Sprint the bike and try to hold onto the KB, switching hands whenever you want.