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Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)


Pullup/Dip Bravo (10 Rounds for reps)

5 Weighted Pullup

5 Weighted Dip

EMOM 10 Mins
Scale accordingly

If no weight do strict


Metcon (AMRAP – Reps)

AMRAP 18 Minutes

40 Burpee Box Jump Overs 24/20″

80 DB Alt Lunge in place(1 OH, 1 in front rack) 50/35s

120 Wallballs 20/14lbs

For the lunges you can alternate which one is OH at ay time

In this week’s edition of “dropped in no-mans land”, we bring you some low-skill, low cycle time movements that require a steady pace and constant breathing. If 20.2 wrecked you, this is your piece. How far into round 2 are you getting?
Scale Accordingly

Extra Credit

Metcon (AMRAP – Reps)

Toes to Bar

Climb the Ladder

*Perfect Sets*

2-4-6-8-10… x 2

Climb the ladder until your technique breaks down, rest as needed between sets and rounds to keep your technique.

*Modification Options

– Climb by 1s instead of 2s, or perform hanging knee raises.