Bear Canyon CrossFit – WOD
1 Sn. Pull + 1 Hang Snatch + 1 Snatch
Every 2mins x 5 sets
Build from 70% to a tough set
Pull-Up Dip Alpha (10 Rounds for reps)
EMOM 10 Min
5 Strict Pull-Up
5 Strict Ring Dip
Unweighted This Week
If you cannot complete 5 of each, then drop to 4 or 3 for each movement.
Burpee Muscle Ups (30 For Time)
If you Are able to do Muscle Ups, then this is an option for some, instead of the pullup/dip combo
30 Burpee Muscle Ups.
10 Min Time Cap
75 Power Snatches, 75# / 55#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.