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Bear Canyon CrossFit – WOD

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Strength

Front Squat

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)

Front Squat

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

Metcon

Metcon (Time)

10 Rounds

5 Squat Cleans

3 S2OH

8 Box Jump Overs

Scaled: 95/65 20/16

RX: 135/85

RX+: 165/100, 24/20

*20min Time Cap

Duration: Medium

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.

Accessory work

Group Mobility