Bear Canyon CrossFit – WOD
Strength
Deadlift (3×1)
Every 2 Mins
set 1) 5@ 75%
set 2) 3@ 85%
set 3) 1+@ 95%
*remember these % are based off training max, which is 90% of true 1rm.
Pullup/Dip Bravo (10 Rounds for reps)
5 Weighted Pullup
5 Weighted Dip
EMOM 10 Mins
Metcon (Time)
“The Inferno”
For Time:
100 DU
35 Air Squats
30 Deadlifts 165/115
75 DU
35 Air Squats
20 Deadlifts 185/135
50 DU
35 Air Squats
10 Deadlifts 225/165
12 Min Cap
* Scale DU to half reps
or * Double Single Unders
Accessory work
For Time:
100 Banded russian KBS as heavy as possible