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Bear Canyon CrossFit – WOD
Strength
Split Jerk w/2 sec pause (10×2)
2 sec. Pause in the Dip on the first rep.
*focus on mainintaing the upright torso in the bottom of the dip. NO RE DIPPING
Metcon (AMRAP – Rounds and Reps)
12 Min Amrap:
50 OHS 75/55
40 Pullups
30 Push Press
200m Run
Accessory work
10 Rds. For Time
10 Pushups
15 Airsquats