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Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Bench Press (3)
AMRAP 3 Minutes x 3
Rest 2:00
25/15 Calories on Bike or Row
Max Bench Press Reps
R1 115/75lbs
R2 135/95lbs
R3 185/115lbs
*More Options:
Smaller weight increases across sets
Any machine for equal calories
Metcon
Metcon (AMRAP – Reps)
AMRAP 8 Minutes
Climb the Ladder by 2s
2 Box Jump all-the-way Overs 24/20″
2 Push Press 115/75lbs
4/4, 6/6, 8/8… etc.
If you’re using a multi-dimension wooden box, jump over the shorter side. Experiment with these in sets of 3-5 before the workout – the metabolic demand is much higher than a regular box jump. You may take an extra step or two for momentum to jump over.
Extra Credit
Metcon (No Measure)
5 Rounds
:20 Ring Support Hold
3 Muscle Ups or 5 Ring Dips
Rest 1:00