Bear Canyon CrossFit – WOD
Strength
Front Squat (5×5 ( 1×5 at 70%, 1×5 at 75%, 3×5 building))
E2M, 5×5 last 3 sets are 75%+ building to heavy 5RM for the day
Metcon (AMRAP – Rounds and Reps)
16 Min AMRAP:
10 Db Snatch 50/35
10 t2b
200m Run
20 Db snatch
10 t2b
200m.
30 db snatch
10 t2b
200m run
*increase DB snatch each round
Accessory work
FOR TIME:
100/80 Cal Ski
100/80 Cal Row