Bear Canyon CrossFit – WOD
Strength
Deadlift (3×5)
DELOAD WEEK
E2M
set1) 40%x5
set2) 50%5
set3) 60%x5
Pull-Up Dip Alpha (10 Rounds for reps)
EMOM 10 Min
5 Strict Pull-Up
5 Strict Ring Dip
Metcon (Time)
For TIme:
27-21-15-9
Calories Row
Wallball shots 30/20 *use a heavier wallball than normal
Accessory work
30 Wall Walks with a 3 second hold at the top on each rep