Bear Canyon CrossFit – WOD
Push Press
Every 2:00 for 12:00, 6 Sets
7 Reps @ 70%
5 Reps @ 75%
3 Reps @ 80%
7 Reps @ 70%
5 Reps @ 75%
3 Reps @ 80%+
Metcon (Time)
2:00 on/1:00 off for 18 Minutes
13 Dual DB Deadlifts
11 Dual DB Shoulder to Overhead
Max Cal Air Bike
Load: 50/35#
*continue until 75/55 Cal Echo Bike, (85/65 Cal Assault Bike)
Goal: Finish in < 5 Rounds
Time Cap: 6 rounds
RX+ 70/50#
Cool down/Mobility
1:00/1:00 Couch Stretch
2:00 Childs Pose
1:00/1:00 Extended Arm Lizard Pose
1:00/1:00 Single Leg Forward Fold
1:00 Updog Pose