Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
2 rounds
10 cal
10 alt lunges
10 banded good mornings
10 push ups
Weightlifting
Deadlift (2)
Deadlift (0:00-12:00)
Take 12mins to build to a tough set of 2
Pause @ mid shin on the up & down
-2min rest- (12:00-14:00)
A2) Deadlift (14:00-18:00)
Every 2mins x 2 sets
3 reps @ 90% of A1
-2min rest- (18:00-20:00)
A3) RDL’s (18:00-22:30)
Every 90 seconds x 3 sets
8 reps @ 45% of A1
Metcon (AMRAP – Reps)
10min AMRAP
10 Low Ring Push Ups/ HRPU
15 Sit Ups
20 Box Step Ups @ 24/20