Bear Canyon CrossFit – WOD
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