Bear Canyon CrossFit – WOD
Strength
Back Squat (3×5)
DELOAD WEEK
E2M x 3
set 1 ) 40%x5
Set 2) 50%x5
set 3) 60%x5
Metcon (AMRAP – Reps)
4 Rds
3 Min AMRAPS
30 DU or 60 DU
10 Bar facing Burpees
Remaining time
Max Pwr Snatch
135/95
115/75
95/65
*REST 1 Min between rounds.
Starts with DU every time
Accessory work
4x
25 banded tricep pushdowns
10 ab rollouts