Bear Canyon CrossFit – WOD

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Warm-up

Trainers Choice (No Measure)

2 Rounds

1 Min SU

10 Barbell RDL

10 Push ups

20 Alt V-ups

Monster Walks

Weightlifting

Back Squat (10×4)

4 EMOM 10 Min

HAP

Zoom

10×4

Squat, Tempo = 3310

3 seconds- When you move slowly down from the top to the bottom position with control (Eccentric)

3 seconds- When you get to the bottom, how long you pause there for (Isometric)

1 seconds- When you move from the bottom to the top position (Concentric)

0 Second pause at the Top

Metcon

Metcon (Time)

100 DU/200SU Buy-in

into

5 Rounds

7 Deadlift 185/130

9 HRPU

12 Box Jump Over

then

100 DU 200SU Buy Out
Zoom

100DU

into

5 Rounds

9 Deadlift

12 HRPU

15 Tuck Jump

then

100DU/200 SU

Extra Credit

Pull-Up Dip Alpha (10 Rounds for reps)

EMOM 10 Min

5 Strict Pull-Up

5 Strict Ring Dip

Metcon (No Measure)

50 V -UPS