Bear Canyon CrossFit – WOD
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