Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Back Squat (8×3)
Back Squat
Speed Work
E:90
8×3 @ 65%
Sit back with complete control to the bottom of your Squat, then drive up out of the hole being as explosive as possible. Do this all while minimizing the bounce out of the bottom.
Metcon
Metcon (Time)
3 Rounds
50 Air Squats
30 Bench Press 135/95lbs
10 Hang Cleans 115/75lbs
The pace of your workout will change from movement to movement. Squat fast, Bench in steady sets, Clean in singles.
Extra Credit
Metcon (Calories)
AAB
1min on / 1 min off
for 16 minutes