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Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Back Squat (6×3)
6×3 @ 80%+
E2M
Metcon
Metcon (AMRAP – Rounds)
AMRAP 15 Minutes
Run 200m
8 Shoulder to OH 135/95lbs
3 Muscle Ups
The point of this piece is for you come in from your run and pick up a barbell for a very doable set of jerks and then hop onto the rings for a very doable but pre-fatigued set of muscle ups. Run at a pace that allows you to put your hands right on the barbell and then challenge yourself to get right up to the rings.
Scale Accordingly
Extra Credit
Metcon (No Measure)
Glute Ham Raise
4×10
Maintenance – For Completion
Accumulate 2 Minutes In a Dead Hang From a Pull Up Bar