Bear Canyon CrossFit – WOD

View Public Whiteboard

Strength

Push Press (3×3)

We are Increasing 5% off our initial weeks. % is still based off your 90% of your 1 RM.

E2M

set 1) 3 x 75%

set 2) 3 x 85%

set 3) 3+ x 95%

Metcon (AMRAP – Reps)

7 Min AMRAP

TTB- in Unbroken Sets of 11

* we are approaching the end, really try and maintain your efficiency as you get into the later sets.

Metcon (Time)

For Time:

21-15-9

Power Snatch 115/75

C2b Pullups

scale – 95/65 and regular pullups.

75/55 ring rows

Accessory work

3x 30 GHD situps

30 Banded tricep ext.