Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
2 Rounds
250M/ 10 Cal
10 medball cleans
10 Toes to hands
20 High Knees
20 Air Squats
Monster Walks
Weightlifting
Power Snatch (10×3)
3 EMOM 10 MIN
Zoom
DB Snatch :40 of work
Metcon
Metcon (No Measure)
20min. EMOM:
Odd: 10 Push Jerks 135/95
Even: 15 Wall Balls 20/14
Pick a weight you can do 10 PJ and 15 Wallball each round
Zoom:
10 Push Jerk
10 Thruster
Extra Credit
Metcon (No Measure)
Tabata Hollow body Rocks
100 Russian Twist 35/45 (L+R=1)
5×15 Push ups