Bear Canyon CrossFit – WOD
Strength
Muscle Up + Dip (2+3)
Muscle Up + ring Dip
2 muscle Ups + 3 Ring Dips
EMOM x 10
* This is a secondary option for those who are able to complete this.
Pullup/Dip Bravo (10 Rounds for reps)
5 Weighted Pullup
5 Weighted Dip
EMOM 10 Mins
if you were able to complete this last time increase weight. if not try and complete 5/5 or whichever rep scheme you did last time.
Pullup/Dip Bravo (10 Rounds for reps)
5 Weighted Pullup
5 Weighted Dip
EMOM 10 Mins
if you were able to complete this last time increase weight. if not try and complete 5/5 or whichever rep scheme you did last time.
Muscle Up + Dip (2+3)
Muscle Up + ring Dip
2 muscle Ups + 3 Ring Dips
EMOM x 10
* This is a secondary option for those who are able to complete this.
Metcon (Time)
For TIme:
10 Rds
30 DU
7 Double DB CJ 50/35 *from the ground