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Bear Canyon CrossFit – WOD

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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#