Bear Canyon CrossFit – WOD

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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