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Bear Canyon CrossFit – WOD

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Push Press+Push Jerk (5x (1+2))

5x 1 push Press + 2 Push Jerk every 2 mins. Build to a Heavy complex

Metcon (AMRAP – Rounds and Reps)

12 Min Amrap:

5x Hspu

10x Pullups

15x Wallballs 30/20
Scale HSPU to wall walks x 2 reps. Or pike pushups.

Try and use a heavier wallball than normal

Accessory work

Pistols (10 min EMOM x 4 pistols)

Scale to Banded/ pole assisted, or single leg box squats