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Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Monster Walk
2 Rounds
500M Row/ 20 Cal Bike
10 Alternating V ups
10 Plank jacks
10 Jump Squats
10 Kips on rig
10 Alt PVC overhead Lunge
Weightlifting
Good Mornings (6×8)
8 Reps E:90
HAP
Metcon
Metcon (AMRAP – Reps)
AMRAP 3:00 x 4
60 Double Unders/120 SU
10 OH Squats 95/65lbs
60 Double Unders
10 OH Squats 95/65lbs
Max TTB in remaining time
rest :90
Score is total TTB.
Zoom
Max TOES to hands or Situps
Scale Accordingly
Extra Credit
Metcon (No Measure)
Barbell Rows
3×10
Strict Press
4×10