Bear Canyon CrossFit – WOD

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Warm-up

Trainers Choice (No Measure)

Weightlifting

Deadlift (5×8)

HAP

TNG

E2M

Metcon

Metcon (Time)

For Time:

3 Rounds:

15 Cal Row/10 Cal Bike

15 Wall Balls (20/14lb.)

Immediately into;

3 Rounds:

12 Cal Row / 8 Cal Bike

12 Wall Balls (20/14lb.)

Immediately into;

3 Rounds:

9 Cal Row / 6 Cal Bike

9 Wall Balls (20/14lb.)

Time CAP: 15min.

Can you finish!?

Extra Credit

Turkish Get Up (40)

HAP

Have a coach show you how to do these