Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
2 Rounds
10 Cal
10 Air squat
10 Alt Lunges
10 Plate to overhead
10 Pushup
Weightlifting
Strict Press (10×5)
This means strict, no dip no movement whatsoever except the bar going up. To include leaning of the upper body.
EMOM
60%
Metcon
Metcon (AMRAP – Reps)
12 Min AMRAP
12 Front Rack Lunges 95/65
10 Wall balls 20/14
8 Single Arm ALT DP(Devil press) 50/35
Scale Accordingly
Extra Credit
Pull-Up Dip Alpha (10 Rounds for reps)
EMOM 10 Min
5 Strict Pull-Up
5 Strict Ring Dip