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