Happy Birthday to Jeff K.!

Bear Canyon CrossFit – WOD

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2 Rounds:

10 Cal Bike/ Row

20x Band Pull Aparts

10x Single Leg Glute R/L


Back Squat (5×4)

A) Back Squat (0:00-10:00)

4 reps Every 2mins x 5 sets

*Note, 3 sec pause at bottom on 2nd & 4th rep

Building each set to a tough set of 4 by the last set.

-1min rest- (10:00-11:00)

Back Squat (3×10-15)

B) Back Squat Drop Set (11:00-17:00)

Every 2mins x 3 sets

10-15 reps @ 50% of A


Metcon (3 Rounds for time)

Every 8 minutes x 3 Sets:

30x Wall Balls 20/14

20x Power Clean and Jerk 135/95

10x Bar MU’s

*rest remaining time.


Jumping Bar MU or pick a tough pull up modification for you.

Accessory work

2 sets

90 sec Jumping Lunges (R)

-30 sec rest-

90 sec Jumping Lunges (L)

-30 sec rest-