Bear Canyon CrossFit – WOD

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Strength

Front Squat

A) Front Squats (0:00-12:00)

3 reps Every 2 minutes x 6 sets

Building to a tough 3 by the last set

Start at 65%

-90 sec rest- (12:00-13:30)

Front Rack Lunge

B) Front Rack Step Back Lunges (13:30-16:30)

12-14 Alt. reps Every 90 seconds x 2 sets

@ 40% of last set of A

Metcon

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

10 Overhead Squats

50 DU

Scaled: 45/35, 75 Single Unders

RX: 75/55, DU

RX+: 95/65, DU

Goal is to get 5+ rounds

Duration: Short

Feel: Control: Remain present during the whole workout.

You should be able to walk away and only be just slightly out of breath.

Your lung capacity should dictate your pace.

Pacing: Reach: Flirt with that “redline” but do NOT pass it.

You should be getting close to being uncomfortable, but still putting out a high effort.

Accessory work

Mobility