Bear Canyon CrossFit – WOD

View Public Whiteboard

Strength

Back Squat (HAP x1)

Take 12 mins to build to a Heavy Single for the Day, try not to fail your heavy single.

As you build you will match your 5rm and your 3rm from the previous weeks before attempting your 1RM.

Then

E2M x 3 Sets

3×1 at the heavy single for the day.

Metcon (Time)

For Time:

3 Rounds

10 Clean and Jerks 135/95

20 TTB

Accessory work

3x

Farmer Carry 100′ ( down rig and back)

21 BOR

Front Rack Carry 100′

15 BOR

OH carry 100′

9 BOR

*all same KB weight