Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Back Squat (10×3)
3 EMOM 10 Min
4 Sec Pause at bottom of squat
HAP
Metcon
Metcon (Time)
3 Rounds
17 Devils Press 50/35s
500m Row
The toughest athlete will get this done fastest. It’s not necessarily a matter of “how fast” but more who is willing to keep moving. It’s so easy to put the dumbbells down and stand around for :30, don’t do it!
Scale Accordingly
Extra Credit
Metcon (Time)
30-20-10
Cal Assault
TTR