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Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Back Squat (1 Rep )
Back Squat
Work up to a heavy single around 90% in 8 Min
then
Back Squat (3×5)
3×5 @ 75-80%
E2M
The heavy single is meant to prime yourself to move some lighter weight faster. Don’t take longer to get to your 90% than needed and don’t treat it as a 1RM day.
Metcon
Metcon (No Measure)
Every 2:30 for 15:00
15/12 Calories on AAB
5 Bar Mu
*More Options:
10 CTB or PU
Extra Credit
Metcon (Time)
Push Ups
5×20
Rest :90
Row slowly as your rest
These don’t need to be unbroken sets. The upper body craves fast twitch, so knock out big chunks of reps fast and then rest. If your push ups from the floor aren’t perfect, modify. Garbage push ups don’t count.