Bear Canyon CrossFit – WOD

“House of the Rising Sun” (Time)

4 Rounds for Time

200m Run

10 Pull-Ups

15 Push-Ups

40 Air Squats

15 Push-Ups

10 Pull-Ups

200m Run

Rest 2:00 minutes between intervals

Time Cap: 34:00

Rx+:

Wear a Weight Vest 20/14lb

Chest to Bar Pull-Ups

Level 2:

4 Rounds, For Time

200m Run

8 Pull-Ups

12 Push-Ups

30 Air Squats

12 Push-Ups

8 Pull-Ups

200m Run

Rest 2:00 minutes between intervals

Level 1:

4 Rounds, For Time

200m Run

5 Banded Strict Pull-Ups

10 Elevated Push-Ups

20 Air Squats

10 Elevated Push-Ups

5 Banded Strict Pull-Ups

200m Run

Rest 2:00 minutes between intervals