Bear Canyon CrossFit – WOD

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Strength

Front Squat (1RM)

Take 12-15 Mins to find a 1RM.

50%x5

60×4

70%x3

75%x2

80%x2

85%1

90%1

95%1

3 Attempts at new pr ideally.

Metcon (Time)

15-12-9

Hang Squat Clean 115/75

15-15-15

Ring Dips

50-50-50 DU

or 100 SU

(15/15 50, 12/15 50, 9/15/50)