Bear Canyon CrossFit – WOD
“Kerry” (AMRAP – Reps)
30:00 EMOM
min 1: 10-15 Pull-Ups
min 2: 10-15 Calorie Row
min 3: 10-15 Line Facing Burpees
min 4: 200m Run
min 5: Rest
RPE: 8/10
Rx+:
30:00 EMOM
min 1: 20 Chest to Bar Pull-Ups
min 2: 18/15 Calorie Row
min 3: 15 Line Facing Burpees
min 4: 200m Run
min 5: Rest
Level 2:
30:00 EMOM
min 1: 9/7 Strict Pull-Ups
min 2: 10-15 Calorie Row
min 3: 10 Strict Burpees
min 4: 170m Run
min 5: Rest
Level 1:
30:00 EMOM
min 1: 9/7 Strict Banded Pull-Ups
min 2: 8-12 Calorie Row
min 3: 10 Elevated Burpees
min 4: 150m Run
min 5: Rest
Masters 55+:
30:00 EMOM
min 1: 9/7 Strict Pull-Ups
min 2: 10-15 Calorie Row
min 3: 10 Strict Burpees
min 4: 170m Run
min 5: Rest
Run Subs:15/12 Cal Row/Ski/Bike Erg, 13/9 Cal Echo Bike, 14/11 Cal Assault Bike