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Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)


Back Squat (1 Rep )

Back Squat

Work up to a heavy single around 90% in 8 Min


Back Squat (3×5)

3×5 @ 75-80%


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 (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


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.