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Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
2 Rounds
1 Min SU
10 Air Squats
10 Kips on Rig
5 Reverse Burpee
5 Toes to Hands
Weightlifting
Front Squat (1×5)
Front Squats (0:00-12:00)
Take 12mins to build to a tough set of 5
w/ a pause on the first rep
-2min rest- (12:00-14:00)
A2) Front Squat (14:00-19:00)
Every 2:30 x 2 sets
5 reps @ same weight as A1
Metcon
Metcon (Time)
15-12-9
Hang Squat Clean @ 115/75
T2B
*100 DU/100 SU after each set*
15min Time Cap
Accessory work
Metcon (No Measure)
2 sets
6-10 KB FR Step Ups
-30 sec rest-
10-15 KB Cyclist Squats
-2min rest-