Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Skill
Pull-Up Dip Alpha (10 Rounds for reps)
EMOM 10 Min
5 Strict Pull-Up
5 Strict Ring Dip
Scale Accordingly
Add weight or reps if five is too easy
Lower reps if you struggle with strict.
This is the time to work on PU and Dips
Metcon
Metcon (Time)
30-20-10
DB Box Step Overs 24/20″ 50s/35s
DB Alt Snatch
Toes to Bar
Descending rep schemes are a beautiful thing. Start hot, stay hot. Your only place to hide will be in round 1 on the toes to bar. Break them up, keep the rest short, and hold on for dear life when you grab the dumbbells again.
Scale Accordingly
Extra Credit
Metcon (AMRAP – Reps)
Every 4:00 for 20:00
1 Max Set of Strict HSPU
Target Score: 12+ reps each round
*More Options
-Kipping instead of Strict
-Push Ups
-DB Press