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
Rx+:
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