Bear Canyon CrossFit – WOD

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2min Bike or Row

Increase pace every 30 seconds

Banded Activation

Take 5mins to build to roughly 50%

Deadlift Warm Up Sets

5 reps @ 50%

-2min rest-

4 reps @ 60%

-2min rest-

2 reps @ 75%

-Start 15min clock to find 1RM deadlift-


Deadlift (1×1)


Take 15mins to find a 1RM

Take 2:30-3mins of rest between sets. This is NOT for time, enjoy the rest and make smart jumps.


Strict Pull Up Test (AMRAP – Reps)

5min AMRAP

Strict Pull Ups

Scale: Band assisted pull ups.

Note: When logging this, put RX+ if you did strict pull ups. Mark RX if you used a band.

-5min rest then go into Karen-


Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
10min Time Cap