Happy Birthday to Joe Wiseman!
Bear Canyon CrossFit – WOD
A) Front Squat (0:00-12:00)
6 reps Every 2 Minutes x 6 sets
Building to a tough 6 by the last set
Start at 65%
-90 sec rest- (12:00-13:30)
B) Front Squat Drop Set (13:30-16:30)
Every 90 seconds x 2 sets
AMRAP Set (-2 till failure)
@ 75% of heaviest of A
Goal is to hit 15+ reps
5 Squat Cleans
8 Box Jump Overs
Scaled: 95/65 20/16
RX+: 165/100, 24/20
*20min Time Cap
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: Sustain: Focus on repeatability, staying present in the workout at all times.