Bear Canyon CrossFit – WOD

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2min Banded Monster Walks

(Forward & backwards & lateral)


2 Sets

12 Jumping Air Squats

14 Lunges

30 sec Hollow Hold


Front Squat

A) Front Squats (0:00-12:00)

6 reps Every 2mins x 6 sets

Building to a tough 6 by the last set

Start @ 65%

-90 sec rest- (12:00-13:30)

Front Squat

B) Front Squat Drop Set (13:30-16:30)

Every 90 seconds x 2 sets

@ 75% of heaviest of A

AMRAP Set (-2 till failure)

Goal is to hit 15+ reps


CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#
Duration: Short

Feel: Control- Remain present during the whole workout, you should be able to walk away and only be just slightly out of breath.

Pacing: Reach- Flirt with that “redline” but do NOT pass it. You should be getting close to

being uncomfortable, but still putting out a high effort.

Accessory work

3 Sets

30 sec Banded Glute Bridge

-30 sec rest-

30 sec Banded Clamshell (L)

-30 sec rest-

30 sec Banded Clamshell (R)

-30 sec rest-