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Bear Canyon CrossFit – WOD
Warm-up
2 Sets
12 Cal Bike or Row
12 Air Squats
15 Ring Rows
30 sec Plank Hold
Strength
Back Squat (10×5)
A) Pause Back Squats
5 reps Every 90 seconds x 10 sets
Building between 70-75%
Work on staying upright in the bottom of
the squat.
Metcon
Metcon (Time)
21-15-9
Deadlifts
Pull Ups
Scaled:185/125, Jumping Pull Ups
RX: 225/155, Chin Over Bar Pull Ups
RX+: 275/185, Chest to Bar Pull Ups
8min Time Cap
Note: Deadlifts should be done in less than
3 sets. Scale the weight to keep reps
clean but with a slight struggle.