Bear Canyon CrossFit – WOD

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Strength

Back Squat

A) Back 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)

5 Rounds

20/15 Calories

12 T2B

35 DU

Accessory work

3 Sets

30 sec Hollow Hold

-15 sec rest-

30 sec Plank Hold

-15 sec rest-