Bear Canyon CrossFit – WOD
Strict Press (10×5)
10 Min Emom x 5 Reps. If you were able to complete the whole 10 minutes at the same weight, increase 2.5-5# (yes we have change plates)
Metcon
Metcon (Time)
21-15-9
Squat Snatch 115/80
Ring Dips
Burpee Over the Bar
* Full squat on the snatches, pick a weight thats light but you shouldnt be able to do 21 UB.
Ring dips- Banded or bench dips (if bench dips double the reps)
Burpees are lateral
Accessory work
3x 12-15 Bent over Supinated Rows
3×20 Reverse Flys