Bear Canyon CrossFit – WOD
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 (AMRAP – Rounds and Reps)
10 Overhead Squats
Scaled: 45/35, 75 Single Unders
RX: 75/55, DU
RX+: 95/65, DU
Goal is to get 5+ rounds
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.