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Bear Canyon CrossFit – WOD
Trainers Choice (No Measure)
3″ Deficit Deadlift
Focus on leg drive in the first pull – be aggressive squeezing glutes to push hips through as the bar passes your knee.
The deficit deadlift at these percentages gives us the opportunity to bolster our first pull while logging serious reps that can translate to a bulletproof posterior chain.
Metcon (AMRAP – Reps)
AMRAP 3 Minutes x 4
21 Minutes total including rest
12 Box Jumps 24/20″
12 Wallballs 20/14lbs
This little ditty should feel like you’re stuck in a revolving door. Unbroken reps on both movements is unquestionably the stimulus. Can you fight to stay tough until the rest?
Metcon (No Measure)
Strict Toes to Bar
Barbell Good Mornings
Dumbbell Push Press