Bear Canyon CrossFit – WOD

View Public Whiteboard

Warm-up

Trainers Choice (No Measure)

Weightlifting

Back Squat (5×5)

80%

E2M

Metcon

Metcon (AMRAP – Reps)

12min AMRAP

Buy In:

5 Rounds

20 Deadlift 155/105

7 Front squat

3 STOH

then, in remaining time:

AMRAP Cluster 155/105

*unless scaling for injury, all barbell movements must be same weight (deadlift is intended to be light; less than 45% of 1RM)

*score is number of clusters completed

Extra Credit

Metcon (No Measure)

Every 2:00 for 12:00

10 Push Press 185/125lbs

15 Calorie Bike