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Bear Canyon CrossFit – WOD
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