Please find below our new quarterly survey. 


Lorenzo, Amy, and Bear Canyon Coaches

Bear Canyon CrossFit – WOD

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Back Squat (3×5)

Ever 2 Mins x 3 Sets 5 Backsquats

Set 1- 65%x5

Set 2- 75%x5

set 3- 85% x5+

*REMEMBER these percentages are based off our training max. Which is 90% of our true 1rm.

Your last set is a max attempt, try to get as many reps as possible.

Metcon (AMRAP – Reps)

5 Rds.

3 Min Amrap

Row 250/200

Remaining time Amrap

3 Bar Facing Burpees

3 Power Cleans 135/95

Rest 1 Min Between Rounds.

Score is total reps of BFB and power cleans

Extra Credit

EMOMx 10 Mins – 1 Ring Muscle up + 3-5 Dips

If unable to complete a MU > Banded MU transition into 3-5 dips or > 2 Strict Pullups + 3-5 Dips