Bear Canyon CrossFit – WOD

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Overhead Squat

A) Overhead Squat (from the rack)

Every 2 Minutes x 5 sets

7 reps @ 22×1 Tempo

Start moderate & build each set


Digit 1 Represents the Eccentric

Digit 2 Represents the Isometric Bottom

Digit 3 Represents the Concentric (sometimes its an “X”)

Digit 4 Represents the Isometric Top


Metcon (AMRAP – Rounds and Reps)

15min AMRAP

12 Thrusters

10 Ring Dips

Duration: Medium

Feel: Muscular Fatigue

Pacing: Sustain

Scaled: 75/55, Deficit Hand Release Push Ups

RX: 95/65, Ring Dips/Banded Dips

RX+: 115/75, Strict Ring Dips

Accessory work

3 Sets

12 Scap Pull Ups

20 Banded Face Pull