Bear Canyon CrossFit – WOD

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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