Bear Canyon CrossFit – WOD

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Strength

Back Squat (1×20)

1x 20 Rep Backsquat. Increase 5# from last weeks 20rm. If you havent done it at all, try 65% of your 1rm.

Metcon (AMRAP – Reps)

10 Min Amrap

5x Devil Press 50/35

10x Db box step overs

10x devil press

15x Db box step overs

15x devil press

20x DB box step overs…..

* keep increasing 5 reps per movement until time is up.

*same db fore devil press/ box steps

* score is reps

Accessory work

10 Min EMOM

*10 Burpees