Bear Canyon CrossFit – WOD
Strength
12 Min EMOM
0-6 Strict Press- 5 Reps
6-12 Push Press- 3 Reps
Strict Press (6×5)
EMOM for the First 6 Mins
5 Strict Press building to a tough 5rm
Push Press (6×3)
EMOM 6-12 Mins.
3 Push Press building to a tough 3RM
Metcon (Time)
For Time:
Row 1k
75 wallballs 30/20
30 TTB
Accessory work
3x 30 situps
3×15 standing oblique crunch with weight