Bear Canyon CrossFit – WOD

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Strength

Back Squat (1×20)

“widow maker”

take 3 sets to do your 20RM backsquat. Shoot for 60-65% of 1rm. we will be builing off this for the next month or so.

use the first 2 sets to warmup but only doing 8-10 reps then 1 attempt at the 20 reps

Metcon (Time)

200 DU

21-15-9

Deadlift 225/155

Pullups

200 DU

Accessory work

3x 50-100′ HSW

5 BMU