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Bear Canyon CrossFit – WOD

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Warm-up

Trainers Choice (No Measure)

Monster Walk

3 Rounds

250 M Row

10 Medball Cleans

10 Pushups

10 Hollow Body Rocks

10 Supermans

10 Kips on Rig

Weightlifting

Deadlift (10×6)

EMOM

Slow and controlled. No dropping from top

Deadlifting in a library

HAP

ZOOM

RDL same rep scheme

Metcon

Metcon (AMRAP – Reps)

20min. EMOM:

Min. 1) 15/12 Cal Row/Bike

Min. 2) 20 Wall Balls 20/14

Min. 3) Max Effort Pull-Ups

Min. 4) Rest
Sub Ring Rows or Subinated Barbell Row

ZOOM

1) 12 Burpee

2) 15 Thruster 95/65

3)Max Effort Rows

4) Rest

Extra Credit

Metcon (No Measure)

Pistols

3×20

Barbell Sit Ups

4×15