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Bear Canyon CrossFit – WOD

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Warm-up

Trainers Choice (No Measure)

Weightlifting

Strict Press (10X4)

This means strict, no dip no movement whatsoever except the bar going up. To include leaning of the upper body.
4 EMOM 10 Min

60+%

Strict Press (10X4)

This means strict, no dip no movement whatsoever except the bar going up. To include leaning of the upper body.
4 EMOM 10 Min

60+%

Metcon

Metcon (Time)

50 Front rack lunge (Alternating in place)(135/95)

400m Run

50 TTB

400m Run

50 Front rack lunge

20min TC
Scale Accordingly to finish in time cap

Extra Credit

Metcon (No Measure)

3×10

Double KB RDLs

Slow lowering, emphasize glute contraction on the way up.

Metcon (No Measure)

3×10

Double KB RDLs

Slow lowering, emphasize glute contraction on the way up.