Bear Canyon CrossFit – WOD
“Cornish Hens” (6 Rounds for time)
6 Sets: Each for Time
5 Burpee Box Jumps 24/20”
250/220m Row
10 Box Jump Overs 24/20”
250/220m Row
5 Burpee Box Jumps 24/20”
Rest 1:1 between sets
RPE: 9/10
Rx+:
6 Sets: Each for Time
5 Burpee Box Jump Overs 30/24”
10/7 Calorie Echo Bike
15 Lateral Box Jump Overs 24/20”
10/7 Calorie Echo Bike
5 Burpee Box Jump Overs 30/24”
Rest 1:1 between sets
Level 2:
6 Sets: Each for Time
4 Burpee Box Jumps 24/20”
250/220m Row
8 Box Jump Overs 24/20”
250/220m Row
4 Burpee Box Jumps 24/20”
Rest 1:1 between sets
Level 1:
6 Sets: Each for Time
6 Burpees To Plate
200/170m Row
12 Lateral Plate Jump Overs
200/170m Row
6 Burpee to Plate
Use a 45lb Plate