Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Back Squat (5×5)
5×5 @85- 90% 5RM
E2M
Metcon
Metcon (AMRAP – Reps)
AMRAP 12 Minutes
8 Thrusters 115/75lbs
10 Toes to Bar
12 Box Jumps 24/20″
Consider keeping the Thrusters unbroken throughout the entire piece. Break the TTB as needed and choose a maintainable pace on the Box Jumps. Going hard on all movements will lead to a blow up early on.
*More Options:
Less weight on Thrusters
Sit Ups instead of Toes to Bar
Scale Accordingly
Extra Credit
Metcon (AMRAP – Rounds)
AMRAP 8 Minutes
10 KB Goblet Squats 70-53
40 Double Unders
Small sets and a short time domain means this will be a test of toughness and who is willing to transition quickly and keep going.