Bear Canyon CrossFit – WOD
Front Squat (10×2)
EMOM x 10 x 2 FSQ
1st rep is 3-2-1-1
2nd rep is no tempo.
No rebouncing out of the bottom
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Each Movement is a Minute Station.
Score is TOTAL REPS
12 Rds. or :20 work :40 slow rest
Either AD/ROW/or SKI :20 sprint and active rest for :40. Building. so start of nice and easy and increase intensity over the 12 minutes