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Don’t forget to reserve for classes!
Bear Canyon CrossFit – WOD
Strength
Back Squat (3×10)
3 sets of 10 at 70% of new 1rm, if you did it last time increase from the last 3×10 5-10 pounds.
Metcon (AMRAP – Reps)
For Reps:
10 Min Time Cap:
Buy in 50 Burpee Box jump overs
Remaining time:
100 Air Squats
Then MAX Calories
score is squats and calories
Accessory work
Run the Loop with a Vest 20/14#