Bear Canyon CrossFit – WOD
Handstand Walk (Every 2:00 for 5 sets:
Accumulate :30 of work, rest remainder.
Rx+:
The Square Handstand Walk
Rx:
Freestanding Handstand Plate Walks
Level 2 and Masters 55+:
Handstand Plate Walks (Wall Supported)
Level 1:
Box Plate Walks)
“Domino” (4 Rounds for reps)
4 Sets of the following:
3:30 minutes On : 1:00 minutes Rest
3 Wall Walks
15/12 Calorie Row
2 Wall Walks
15 Toes to Bar
1 Wall Walk
Max Alternating Dumbbell Hang Snatch @ 50/35lb
RPE: 8/10
Rx+:
15ft (5m) Handstand Walk
Dumbbell @ 70/50lb, (32/22kg)
Level 2:
Dumbbell 35/25lb, (16/12kg)
Alternating Toe to Bar
Level 1:
12/9 Cal Row
Strict Knee Raises
Dumbbell 25/15lb, (12/7kg)
Box Wall Walk
Masters 55+:
Dumbbell 35/25lb, (16/12kg)
**Score is snatch reps for each round-keep track**