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Bear Canyon CrossFit – WOD
Warm-up
2 Rounds:
10 Cal Bike/ Row
20x Band Pull Aparts
10x Single Leg Glute R/L
Strength
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
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.
Modifications:
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-