Happy Birthday to Rebecca P.!

Bear Canyon CrossFit – WOD

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warm up

2 Rounds:

10 Cal Bike/Row

10x DB Suitcase Dead LIft R/L

:30 Side Plank R/L


Sumo Deadlift (4×2)

A) Sumo Deadlifts (0:00-8:00)

Every 2mins x 4 sets

2 reps @ 30×5 Tempo

Building each set to a tough double by the last set

No dropping from the top

-1min rest- (8:00-9:00)

Sumo Deadlift (3×3)

B) Sumo Deadlift Drop Set (9:00-12:00)

Every 90 sec x 3 sets

3 reps @ 90% of A w/ No Tempo


Metcon (Time)

30,20,10 reps of:

Cal Bike/ Row

DB Snatch 50/35

Straight Into…

10,20,30 reps of:

Cal Bike/ Row

DB Hang Clean and Jerk 50/35

Accessory work

3 sets

30 sec Barbell Bicep Curls

-30 sec rest-