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Bear Canyon CrossFit – WOD
warm up
2 Rounds:
10 Cal Bike/ Row
10x Burpees
10x Box Step Ups
:30 Side Plank R/L
Strength
Clean
3 Complex
Every 2:00 x 4 sets
Build each set
A) 1 Clean Pull + 1 HPC + 1 Hang Cluster
*Note, drop and reset after each cluster
Goal is to go 5-10lbs heavier than last time (9/25)
Metcon
Metcon (5 Rounds for time)
Every 4 minutes x5:
18/15 Cal Bike/Row
12x Front Squat 95/65
6x Burpee Box Overs 24/20″
Note your times for each round.
Accessory work
3 sets
12 KBS (moderate-tough)
12 Single Leg Glute Bridges each side
-1min rest-