Bear Canyon CrossFit – WOD
Strength
Paused Front Squat (5×3)
5×3 E2M.
First Rep is Paused 3 seconds in the bottom. the other 2 are normal.
Maintain core integrity in the bottom of the squat, and NO REBOUNCING
Metcon (AMRAP – Rounds and Reps)
13 Min AMRAP!
11 OHS 115/75
9 Box Jumps 30/24
7 T2b
Metcon (AMRAP – Rounds and Reps)
13 Min AMRAP!
11 OHS 115/75
9 Box Jumps 30/24
7 T2b
Accessory work
4x 15 Single Leg DB deadlifts