Bear Canyon CrossFit – WOD

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Warm-up

2 Rounds:

10 Cal Bike/ Row

20x Band Pull Aparts

30′ Banded Side Step R/L

Strength

Back Squat (5×4)

A) Back Squat (0:00-10:00)

4 reps Every 2mins x 5 sets

*Note, 3 sec pause on 2nd & 4th rep.

building each set to a tough set of 4 by the last set.

-1min rest- (10:00-11:00)

Back Squat

B) Back Squat Drop Set (11:00-18:30)

Every 2mins x 3 sets

8-10 reps @ 50% of A

Metcon

Metcon (Time)

21,15,9 reps of:

Deadlifts 135/95

Overhead Squat 135/95

*Note: Only use 1 bar, even if the deadlifts are “Light”, they should be more like the aerobic part of the WOD.

Stimulus: “Fran” esque, this should burn!

Time Cap: 10 minutes.

Accessory work

2 sets

90 sec Alt. Jumping Lunges

-45 sec rest-