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Zoom Link
https://zoom.us/j/94434469337?pwd=MGdnTDdJZTFGaHcxbTl0NHlaY2xtZz09
Passcode:958838
Bear Canyon CrossFit – WOD
Warm-up
2 Sets
10 Cal Bike or Row
12 Step Ups
15 Banded Good Mornings
30 sec Side Plank each side
Strength
Deadlift
A) Deadlift (0:00-10:00)
6 reps Every 2mins x 5 sets
Build from 65%
-2min rest- (10:00-12:00)
Deadlift
B) Deadlift Drop Set (12:00-16:00)
8-10 reps Every 2mins x 2 sets
at 85% of heaviest set from A
-2min rest- (16:00-18:00)
Front Rack Lunge
C) Front Rack Rev. Lunges (18:00-21:00)
10-12 Alt reps EMOM x 3 sets
Empty Barbell
Metcon
Metcon (AMRAP – Rounds and Reps)
10min AMRAP
6 Box Jump Overs @ 24/20
9 T2B
54 DU