Bear Canyon CrossFit – WOD

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Deadlift (EMOM x 10 2x Deadlifts building)

Pause in mid shin for 2 seconds on both reps. Reset each rep, NOT TNG

Metcon (AMRAP – Rounds)

12 Min Amrap

10 DB Front rack lunges

8 DB Push Press

6 DB Clusters 50/35

Extra Credit

Flight Simulator


Unbroken DU ( or scale to 1/3/6/9/12… to work on DU)

*you have to stop at each set. if you mess up then you start that set over again

12 min Cap.