Bear Canyon CrossFit – WOD
Strength
Back Squat (1×5, 1×3. 1×1+)
3 Sets every 2 Mins
Set 1) 1×5 @ 75%
Set 2) 1×3 @85%
Set 3) 1x 1+ @95%
*Remember % is based of training maxes which is 90% of true 1RM
Metcon (AMRAP – Rounds and Reps)
3 Rds
5 Min AMRAPS
500m Row
Then as many rounds as possible
10 Hang Power Snatch 75/55
15 Wallballs 20/14
Rest 1 min
*Row every round, pick up where you left off with the previous amrap.
Accessory work
50 Cal bike
rest 1 min
40 cal bike
rest 1 min
30 cal bike
rest 1 min
20 cal bike
rest 1 min
10 cal bike
Rest 3 mins go back up the ladder