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Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Back Squat (5×3)
5×3 @ 90%
E:90
Scale Accordingly
Metcon
Metcon (5 Rounds for time)
Every 4:00 for 20:00
Run 200m
25 Wallballs 20/14lbs
20 Push Ups
*More Options:
Less Wallballs or Push Ups if you’re not allotted any rest before starting the next round
Score is time each round
This is meant to be a sprint
Extra Credit
Metcon (Time)
Accumulate 7 Minutes in a Plank (any position – side or front)