Bear Canyon CrossFit – WOD
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)