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Bear Canyon CrossFit – WOD

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warm up

2 Sets

12 Cal Bike or Row

10 Air Squats

10 Push Ups

30 sec Hollow Hold

Strength

Back Squat (6×6)

A) Tempo Back Squats (0:00-15:00)

6 reps @ 32×1 Tempo

Every 2:30 x 6 sets

Building between 60-75%

Tempo:

3 second eccentric

2 second pause at the bottom

X explode up

1 second pause at the top (Breath & Brace!!)

-2min rest- (15:00-17:00)

Back Squat (2×12)

B) Drop Set (17:00-21:00)

12 reps E2MOM x 2 sets

@ 50% of heaviest lift from A

No Tempo

Metcon

Metcon (Time)

15-12-9

PC & J

7-7-7

Pull Ups

Scaled: 115/75, Pull Ups

RX: 135/95, Chest to Bar Pull Ups

RX+: 155/110, Bar MU

*10min Time Cap

Accessory work

3 Sets:

20x Barbell Step Back Lunge” Light Load.”

:30 Side Plank R/L