Bear Canyon CrossFit – WOD
Trainers Choice (No Measure)
6×3 @ 72.5-77.5%
The percentages are there to keep you moving as technically sound as possible. The lighter weights also leave room to improve and make changes while still feeling some tension. There is no reason to miss a lift here.
Metcon (AMRAP – Reps)
AMRAP 6:00 x 2
120 Double Unders
35 Pull Ups
Max Wallballs 20/14lbs w/ remaining time
You should be getting a good chunk of time to toss that heavy wallball, especially on round 1. Round 2 is going to get really nasty, so do your best to stay tough knowing you’re almost done. Do your best to stay relaxed with the jump rope and efficient with the pull ups to help make the wallballs less terrible.
20 Strict HSPU
More volume work for those who need to work on their HSPU. If you know that the first set of 20 is going to take you more than 3-4 sets, consider using the ADM.