Bear Canyon CrossFit – WOD

Mixed Strength (Weight)

12 minute EMOM, Alternate each minute:

minute 1: 10 Dual Kettlebell Hollow Body Floor Press

minute 2: 10 Seated Banded Rows 30×1 Tempo

minute 3: 10 GHD Russian Twists

“G.I. Jane” (Time)

For Time:

100 Burpee Pull-Ups

Time Domain: 8:00-13:00 minutes

Time Cap: 18:00 minutes


Wear a 20/14lb, (9/6kg) Weight Vest

Level 2:

For Time:

100 Burpee Pull-Ups to Bar just out of Reach

Level 1:

75 Burpee Jumping Pull-Ups *Bar at eye level or stand to riser for jumping pull-up