Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Push Jerk (5×10)
“Touch and Go” Push Jerk
5×10 @70%
Skill Focus
Metcon
Metcon (Time)
“Bike Tyson” – For Time
20/12 Calorie Assault Bike
20 Sandbag Cleans 150/100lbs
Rest 3:00
20 Sandbag Cleans 150/100lbs
20/12 Calorie Assault Bike
Bike wants to hit you with a left hook, and we’re saying you should let him. Your compliance will land you back in the desert, a place of pain and knowledge. How you handle yourself as the reps add up is just as important as your total time.
Target Time: 10 minutes
*More Options
– Lighter sandbag or 185/125lb power cleans
Extra Credit
Metcon (No Measure)
Tempo Back Extensions
4×15
Banded Hamstring Curls
5x 1:00-1:30