Bear Canyon CrossFit – WOD
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