Bear Canyon CrossFit – WOD
Strength
Front Squat
A) Front Squat
Every 2:30 x 5 sets
10 reps @ 31×1 Tempo
Start moderate & build each set
Tempo
Digit 1 Represents the Eccentric
Digit 2 Represents the Isometric Bottom
Digit 3 Represents the Concentric (sometimes its an “X”)
Digit 4 Represents the Isometric Top
Metcon
Metcon (Time)
3 Rounds
10 S2OH
15 Box Jump Overs
20 Wallballs
15 Box Jump Overs
Duration: Medium
Feel: Control
Pacing: Reach
Scaled: 95/65, 14/10, 20″/16″
RX: 115/75, 20/14, 24″/20″
RX+: 135/95, 30/20, 30″/24″
*15min Time Cap
Accessory work
8 Sets
20 sec Hollow Rock
10 sec Toe Crunch Hold