Happy Birthday to Danielle K.!!
Bear Canyon CrossFit – WOD
10 Cal Bike/ Row
10x KB Goblet Squat
10x Push Ups
:30 Hollow Hold
Front Squat (4 Sets of 8.)
A) Front Squat (0:00-10:00)
Every 2:30 x 4 sets
Building each set to a tough 8 on the last set.
*Note 3 sec Pause on 1st & 8th rep
-1min rest- (10:00-11:00)
Front Squat (AMRAP (-2) x 2 Sets.)
B) Front Squat Drop Set (11:00-17:00)
Every 3mins x 2 sets
AMRAP set (-2 till failure) @ 85% of A
*Note, Log set with the most reps, then log lowest set in the notes as well.
-1min rest- (17:00-18:00)
Front Rack Lunge (3 sets of 12:)
C) Front Rack Step Forward Lunges (18:00-24:00)
Every 2mins x 3 sets
12 reps (6/leg) @ 40% of A
Metcon (2 Rounds for time)
15,12,9 reps of:
Cal Bike or Row
KBS, American.” 55/35
Rest 5:00 between each set.