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Bear Canyon CrossFit – WOD

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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-