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Don’t forget your personal chalk buckets!
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
2 Rounds
250M/ 10 Cal
10 Russian Swings
10 KB Deadlift
5 Burpee
Monster Walk
Weightlifting
Romanian Deadlift (7×5)
HAP
E:90
ZOOM
RDL
1:00 on :30 Rest 7 Rounds
Metcon
Metcon (Time)
15min. to get as far as possible:
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
American KB Swings 53/35
Burpees
Zoom:
Same Sub Deadlift if needed
Extra Credit
Metcon (No Measure)
5X10 Hang KB High Pull
4×20 Pull Ups (use band)
30 Turkish Get Ups (15 per side)