Bear Canyon CrossFit – WOD

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Strength

Back Squat (3rm)

Take 12 Mins to find a 3RM for the day! try and beat your last 3 RM from the prevous time.

Then 3×3 E2M at the same weight above.

Metcon (Time)

For TIme:

*Power Cleans are TNG and UNBROKEN

USE THE REST TO MAINTAIN INTENSITY, dont not rest to make it “harder”

Sprint 10 Cal AD

15 Power Clean 95/55

Rest 1:1

Sprint 10 Cal

12 Power Clean 135/95

Rest

Sprint 10 Cal

9 Power Clean 155/105

Rest

Sprint 10 Cal

7 Power Clean 185/ 125

Rest

Sprint 10 Cal

5 Power Clean 205/ 145

Rest

Sprint 10 Cal

3 power Clean 225/155