Please find below our new quarterly survey.
Lorenzo, Amy, and Bear Canyon Coaches
Bear Canyon CrossFit – WOD
Back Squat (3×5)
Ever 2 Mins x 3 Sets 5 Backsquats
Set 1- 65%x5
Set 2- 75%x5
set 3- 85% x5+
*REMEMBER these percentages are based off our training max. Which is 90% of our true 1rm.
Your last set is a max attempt, try to get as many reps as possible.
Metcon (AMRAP – Reps)
3 Min Amrap
Remaining time Amrap
3 Bar Facing Burpees
3 Power Cleans 135/95
Rest 1 Min Between Rounds.
Score is total reps of BFB and power cleans
EMOMx 10 Mins – 1 Ring Muscle up + 3-5 Dips
If unable to complete a MU > Banded MU transition into 3-5 dips or > 2 Strict Pullups + 3-5 Dips