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Bear Canyon CrossFit – WOD

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Warm-up

Trainers Choice (No Measure)

Weightlifting

Deadlift (2×13)

Deadlift

2×13

Use your information from last week to choose a weight you can handle for both sets. The battle is to go as heavy as you can without sacrificing form or being positive you will finish the set. The reps will slowly increase throughout the phase and your goal will be to maintain or increase weight week to week.

Metcon

Metcon (Time)

5 Rounds

15 Front Squats 155/105lbs

90 Double Unders

15 HSPU strict if possible
Scale Accordingly

Extra Credit

Metcon (No Measure)

Back Rack Lunges

3×10

V Ups

4×15

Push Ups

5×20