Bear Canyon CrossFit – WOD

“Zax” (Time)

For Time:

1500m Row

10 x Shuttle Run (25/25ft)

30 Burpee Box Jump Overs, 24/20”

30 Dual Kettlebell Clean and Jerks, 53/35lb

30 Burpee Box Jump Overs, 24/20”

10 x Shuttle Run (25/25ft)

1500m Row

30:00 time cap

L2:

35/25lb

L1:

1000m Row

6 x 30ft Shuttle Run

20 Burpee Box Step-Up, 24/20”

30 Dual Dumbbell Clean and Jerks, 30/20lb

20 Burpee Box Step-Up, 24/20”

6 x 30ft Shuttle Run

1000m Row

PRVN Recovery (No Measure)

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose