Bear Canyon CrossFit – WOD
Warm-up
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-
Strength
Deadlift (1×1)
Deadlift
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.
Gymnastics
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-
Metcon
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
10min Time Cap